Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5 sets
3 Tempo Back Squats (3-4 sec lowering down), Come up as you like
build to heavy weight, starting at 50% of 1rm back squat
rest 2-2.5 min bwn set

Intervals
50/40 - 40/32 - 30/24 - 20/16 - 10/8
calories of rowing @moderate/fast pace.
or
40/32 - 32/26 - 24/20 - 16/12 and 8/6
calories of air bike
alt time with partner or rest 1:1 bwn sets