Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Squats: 3×10 (medium/heavy weight, same as Friday)
Barbell Split Squats: 3×8 (same weight as squats)
Foot Push Down on Assisted Pull Up Machine: 3×10 (medium weight)
Squat Jumps: 3×15
Kettlebell Swing Jumping Jacks: 3×20 (medium weight)
Dumbbell Side Split Squats: 3×12 (light weight)
Unweighted Side Split Squat Jumps: 3×12
*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.