4 sets of:
20 “¾ style” HEAVY dumbell reps with 10 second hold at the bottom of 20th rep, drop the weight and immediately perform 20 “3/4 style” MEDIUM weight dumbbell reps with 10 second hold at the bottom of 20th rep, drop the weight and immediately perform 20 “3/4 style” LIGHT reps with 10 second hold at the bottom of 20th rep.
Then… perform 25 banded step ups each leg
Each set is 60 sumo squats and 25 banded step ups per leg

Notes: the “3/4 style” squats means that on your way up from the squat you are going to stop a little before full extension. You will be using 3 sets of weight in one set starting heavy and finishing light. You will immediately complete 25 banded step ups per leg right after each set of sumo squats.