Mostly Legs

Warm-up:

10:00 Rowing Machine
Active Stretching

21-15-9:

Forward Sumo Squat w/ 85lbs
Dips
Kettlebell Swing w/ 25lbs

Single-Leg Squat Work:

2 sets of:
10/leg x Single Leg Squat
15/leg x Bulgarian Split Squat
10/leg x Slow Step-ups

7 Steps Abs:

7 x 30 crunches, various positions