5 Sets of
12 heavy dumbbell front squats with 3 second slow count on descend each rep, immediately followed by 24 alternating weighted seated pistol squats with light weight.

Note: Refer to video for demonstration, rest 2 minutes between sets.

4 sets of
24 alternating reps (12 reps each leg)

Note: This will target your inner thighs. Use a moderate weight for all sets. If you struggle keeping the form while using weight, drop the weight and just do bodyweight. Rest 90 seconds between sets.

3 sets of
7 heavy dumbbell reps with a 7 second hold on 7th rep. Immediately drop the weight and perform 7 medium weight dumbbell reps with a 7 second hold on 7th rep, drop the weight and immediately perform 7 light weight dumbbell reps with a 7 second hold on 7th rep. Repeat on opposite leg. Ref...

8 minute amrap (as many rounds as possible in 8 minutes of)
12 alternating dumbbell snatch (15 pounds or heavish weight if possible)
12 dumbbell deadlifts with heavish weight
20 flutter kicks (works the core)
30 seconds run

Note: Move consistently while controlling a heavish or moderate weight. ...