A. Rear Foot Elevated Split Squat; 6-8 reps/leg x 5 sets; rest 1min bw legs - 30#, 40, 40, 40, 40 for 8 reps each set. Knee felt great! 
B. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) - Really like this combo. 145#, 155, 165, 185. Posterior chain felt great. Could go heavier, just playing around with it. 
C. KB Front Rack Low Box Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed - 35# x10/leg, 35 x10, 44 x8, 44 x8. Felt more in quads, no pain. 
D1. Single leg back extensions; 8 reps x2; rest 1 min (use assistance as needed) - No assistance, glutes/ham felt strong. 
D2. Wall assisted single leg RDL ; 10 reps x2; rest 1 min - 75# across all sets. Rear foot supported on wall. 
+
(slowly gain exposure)
5 Rounds:
1min Row
10-15 Wall Balls
8:22. Completed 20 cals each min and 15 reps each set. Everything felt great. Still need confidence though.