Warm-up: This will intentionally support mobility to prepare your body for back squats, front rack dumbbell lunges, and push presses.

You can do the three drills below as a three-station circuit, complete two rounds each, or 10 mins of continuous movement.

Wall Squat Drill 10 Reps
A squat is performed while standing close to and facing the wall, with your hands overhead, facing the wall but not touching it.
Stand a foot's length away from the wall in a shoulder-width stance. Stretch your arms out above your head, with your arms parallel. Send your hips back and lower yourself under control into a perfect full squat without allowing your hands to touch the wall.
Focus On Pushing your knees out and your chest up - both of which will stop you from hitting the wall and help you maintain optimal back position and torso angle while hitting a deep squat. Also, try to keep your arms as vertical as possible.
Advanced tip: Bring yourself closer and closer to the wall.
Modification: if you cannot get deep in the proper position at the wall, hold a kettlebell and sit in your squat using the kettlebell as leverage to help hold you down in your squat.
PVC Drills 10 Reps
Pass-throughs
Overhead squats
Y-W-T-L Series 1 Rep of each
Lie face down on the ground.
Extend your arms overhead with your hands flat, facing the ground.
Raise your arms as high off the ground as you can without bending your elbows.
Hold for 10 seconds.
Move your arms into the "W" position by returning your elbows and making a "W" shape with your arms.
Hold this position for 10 seconds.
Extend your arms straight to the side, making a "T" shape.
Hold your arms as high as possible, squeezing your shoulder blades as tight as possible.
After ten more seconds, move into the last position of the series, the "I" position.
Bring your arms by your sides, then raise them as high as possible without bending your elbows.
Hold for another 10 seconds.
Repeat the series three times, resting 30 seconds to 1 minute between series.

Key lifts: These are the key lifts (major muscle recruitment) of this workout. For each set, it should be challenging to complete the last few reps. Remember form and range of motion first before increased loads.
“Start from wherever you are and with whatever you’ve got” - Jim Rohn

Back Squats (4X6)
Front Rack Dumbbell Lunges (4X6)
Push Press (4X6)

Accessory lifts/movements: Think of these lifts and movements as complementary to your key lifts. These are not as physically taxing as overall muscle recruitment but are critical to a solid foundation.

Reverse hyperextensions on GHD or Reverse Hyper (3 sets of 12) with little to no weight.
Wall Balls (5 min EMOM -10 wall ball shoots each round) -- use a challenging weight for you.
Ab rollouts (3 sets to failure)