General Warm up

10 Min cardio of choice @ moderate pace

Then:

Dynamic Warm Up

20 Goblet Squat

20 Stiff Leg Deadlift

12/12 Lunges

60 sec plank

4 rounds

Complete in 15 min.  Use weight light enough to move through all the movements.

Then:

Work up to 1 set of 2 Back squat @ 90% 1 RM

Work up as you see fit

Then:

3 sets of 5 reps @ 80% 1 RM

Rest 3-4 min between sets

Then:

3 sets x 20 reps Leg press Heavy!

Use as heavy of a weight as you can for 20 reps.  2 or 3 45 lb plates a side

Rest 2 min between sets

Then:

20 Leg ext.

20 Hamstring curl (standing or seated)

3 sets

Superset

Rest as needed

Then:

3 sets x 20 reps Weighted Sit ups on decline bench press.  Hold dumbbell across chest and curl up.