Warmup 5 minutes:
Roll around on the ground. Do whatever comes to mind. Just get comfortable being on the ground and moving around. You could stretch your back and swing one leg across your body or perform some open books and reverse crunches. Try to get more dynamic as you go through whatever movements you choose.
Split squat L x 6
Single leg deadlift L x 6
(Reach to floor with opposite side hand)
Rest 20 sec
Repeat on the right
2 sets of tempo squats:
1 set 6 reps, 5 seconds down 5 seconds up.
Rest 90-120 seconds
2nd set 10 reps, 3 seconds down 3 seconds up
Be strict with the timing.