Warm-Up: Treadmill for 10 minutes at 3mph/5% incline. Stretch
Barbell Squats: 3×8, 1×6 (heavy weight, same as last week)
Barbell Split Squats: 3×8 (same weight as squats)
Barbell Bench Step Ups: 3×10 (medium weight)
Bench Jump Overs: 3×20
Kettlebell Swings: 3×30 (medium weight)
HIIT on Stair Climber for 15 Minutes: Alternate between 1 minute at level 6 and 30 seconds at level 16.
I recommend stretching and foam rolling for 15 minutes once finished.
Pin the graphic below for quick reference during workout.