General Warm Up

10 Min Cardiovascular work @ moderate pace (you should sweat during your warm up)

Then:

25 Goblet Squat @ 20 lb dumbbell or KB

25 Stiff Leg Deadlift @ 25 kg KB

25 Leg ext. on machine or banded

25 Weighted ab crunch (machine or band)

4 rounds

Complete in 15 min

Then:

Work up to heavy triple back squat @ 80% 1 RM

2 sets

Rest 4 min between sets

Then:

Hit 4 Reps @ 75% 1 RM

Rest 3 min between sets

2 sets

Then:

12 Hip Thruster @ 200+ lbs

+

5 Box Jumps @ 24-32 inch box

5 sets

Rest as needed

Then:

100 Weighted ab crunches

Then:

Cool Down @ easy cardio (spin out if possible)