General warm up 5 min cardio @ moderate pace

Then:

Work up to Heavy Back Squat

If you feel like you have a PR, hit one.  If not, hit a heavy single

Then:

6 reps Back Squat @ 65-70%

Rest 2-3 Min

3 Sets

Then:

10/10 Lunges @ Heavy weight.

Beginner use 45 lb bar

Intermediate use 75 lb bar

Advanced use 95-115 lb bar

60 sec rest between sets

5 Sets

Then:

12 Hip thrusters

Beginner use 135 lbs

Intermediate use 225 lbs

Advanced use 315 lbs.

4 sets

Then:

20 weighted ab sit ups

4 sets

Then:

Cool Down