General Warm Up 10 Min cardiovascular work

Then:

20 Goblet squat

20 meter Lunge

20 Romanian Deadlift

4 rounds

Complete in 15 min. Use weight light enough to get through all 4 rounds in 15 min

Then:

8×8 Back squat @ 65% 1 RM

Rest 60 seconds between sets

8 reps x 8 sets

Then:

12/12 Lunges with weighted Barbell. Use 65-115 lbs (depending on fitness level)

4 sets

Rest 60 seconds between sets

Then:

Cool Down 10 Min cardio of choice @ moderate pace