Warm-up:
5/5 Scorpians
:20 Up dog hold
:20/20 Couch stretch
5 Inchworms
x 2

Body Work
Back squats : 4 x 10 Reps, Rest 2-3 mins between sets
Bulgarian split squats: 4×10 Reps per leg, 1 min rest between legs 2 min rest between sets
Abductor machine: 4×20 Reps,  rest 90 seconds betwee
Leg extension machine: 4×20 Reps, every 5 reps hold lock out for 5 seconds rest 90 seconds between

Optional Workout: For Time
5 rounds
10 Front squats (light)
10 Burpees over bar

Recovery:
Quads, Hips and Hamstrings