Lunges!

Weightlifting

Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

Metcon

Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds

Two sets of:
Reverse Snow Angels x 10 reps @ 2121
Rest 30 seconds
Single-Leg Glute Dumbbell Bridges x 10 reps each side @20X2
Rest 30 seconds