Weighted pistols.
-10 sets of 3 reps each leg
Then 3R
-5 pushups
-10 seconds at the top of a dip
-10 seconds at the bottom of the dip
Rest as needed. You do not need to go through the motion ofthe dip.
Bench press
5-5-4-3-2-1-1-1-1 Test 1 RM