Warmup: Treadmill for 10 minutes at 3mph/5% incline. Stretch
Barbell Squats: 3×8 (heavy weight)
Barbell Split Squats: 3×6 (same weight as squats), 2×8 (10lb less)
Barbell Curtsy Lunges with Squat In Between Each Side: 3×10 (medium/heavy weight)
Barbell Straight Leg Deadlifts: 3×12 (same weight as curtsy lunges)
Kettlebell Swings: 3×20 (medium weight)
Seated Calf Raise Machine: 3×15 (medium weight)
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.