Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Squats: 2×8,1×6 (heavy weight, same as last week), 2×8 (10lb less)
Dumbbell Walking Lunges: 3×8 up and back (medium/heavy weight)
Dumbbell Straight Leg Deadlifts: 3×20 (same weight as lunges)
Kettlebell Swings: 3×20 (medium weight)
Kettlebell Wide Leg Squats: 3×15 (same weight as swings)
Stair master for 10 minutes at level 10.
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.