First appreciate the soreness~! if you stay with this, it won't be long until you can not even ghet sore. ;-)
you do not mention run until discussing your workout today. HIIT technique is not giving either. BUT- you are 205 and 5'10" age 25-- that tells me some stuff. Are you knees sore. maybe the quad muscle connecting to the knee, from doing squats in your lower body workout.
You see how it is hard to help you. I would say this as a safety catch all--
GO OUT AND RUN THE HELL OUT OF THEM, the soreness will go away!--OK OK just kidding...
as new as it sounds like you "may" be to running, I'd recommend you walk for a mile briskly and see if they don't loosen up. that is if runnign is your goal.
oh good grief!! i don;t know.