4 rounds  

15-12-10-8 reps - Db straight leg deads (increase weight as you decrease reps)

20 REps - Curtsy lunge

4 rounds 

12-10-8-8 Reps EL - 2 up 1 down hamstring curls (slow on way down)

20 REps - Machine hip thrusters (should be able to use curl machine) 

HITT Circuit3 rounds 

no rest 

20 Reps - Weighted Sump squat double pump to hop

10 REps eL - ONe legged jumping lunges

20 Reps - Kettle bell swing 

4 rounds  

8-8-8-20 REps EL - Smith machine step split squat

12 reps el - Donkey kick rockers

3 rounds burn out 

30-20-10-10 reps - Hamstring curls