Here is what I did:
Squats (deep) 10 sets of 10 reps with 185, 225, 245, 275, 315, 365*, 315, 275, 225, 225 on the max set *365 didn't get as low as I'd like and felt pain in back and knees so after started dropping weight and felt better.
After squat workout did 45 minutes of Muay Thai and Conditining with TEAM RTN ATHLETE & Pro Muay Thai fighter Jaffer Panzai. We did 35 minutes of pad work with punching and kicking combos. Then did 4 rounds of sprints on treadmill with treadmill turned off pushing belts. Then went to Ab work for 5 minutes and that was it.