A) L3, L2 & L1: Dead Lift and Front Squat
Work up to your 1 rep max
@80% 3 sets of 2 reps
3 x Max reps (Pull ups, Push ups, Hollow Body hold)
3-5 hours rest then...
B) L3, L2 & L2
30 Min easy cardio of your choice
15-30 min of light mobility work