General Warm Up

10 Min Cardio moderate pace

Then:

Work Up to 1 RM Back Squat

Do this as you see fit.

Then:

10 Rep Back Squat @ 50% 1 rm

60 sec Rest

10 Rounds

Then:

100 Bulgarian Split Squat

10 reps on the right leg, 10 reps left leg

No rest

Then:

20 Min Cardio

10 Seconds HARD

50 Seconds EASY