Sprints + high rep squats + multiple sets of bulgarian split squats. Not rhabdo, no tea color.
Today: more hill sprints. My daughter's soccer game was at the same place, with a nice inviting hill sitting right there. Did three reps. Tried for 4, but my legs wouldn't work, and walking up the hill is silly.
floor press: 95#x5, 105x5, 120x6. Weak.
db bench: 30#@armx10x4
jumping pullups until failure, which came all too soon.