Warmup
3 rounds not for time:
6 back squat,
6 lunges,
6 box step ups with knee raise.
Strength
4×6 (3 each leg)
BB box step ups with knee raise and reverse lunge. Use moderate weight.
Wod
4 rounds for time:
12 DB walking lunge (45/25),
12 GHD sit ups,
12 hip extensions,
12 banded face pulls (green/blue).