This strength workout will focus entirely on the OH Squat.
Warm-Up and stretching ideas:
20 BW squats + 20 step ups 18 inch box, 10 per leg
10 back extensions + 10 push-ups + 500m row, easy
20 twists lying on your back or standing, rotate torso side to side looking over shoulder each time.
Do some quick ROM stretches for shoulders, hips, legs, chest.

10 OH Squats with just a broom handle or PVC pipe. If neither are handy, use a band or a strap in hands.

Slowly add weight (slide plates on the pole, or if strong enough begin with the 15lb preacher curl bar) and decrease reps:
5 sets total, descending repetitions: 10, 8, 6, 4, 2

With strength exercises, quality over quantity always. If you loose the form or can't complete a repetition without sacrificing form, you are done.