Start with a warm up.  I chose to do 15 minutes on the the treadmill.

Wide cable lateral pull down 20, 15 8 reps

DB bent over rows- 20 reps

BW split squats- 20, 15, 8 reps

Donkey kicks- 20 reps each leg

DB tip overs- 15 reps

DB straight legged deadlift- 20 reps

DB calf raises- 20 reps

Stretch the muscles and make sure you do a cardio cool down