Warm-Up
Flow State 7 Minutes
Kettlebell Swing
Air Squat (switch to Goblet squat @ 3:30)
5/4 Calorie Bike

Extra Warm
3-5 Reverse Banded Sprints

Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
8 minutes...
3x ME Sandbag Squat

Conditioning
Every OTHER Minute for for 12 Minutes  
10/ Calorie Bike
20 Air Squats

Accessory
200 Meters of:
Walking lunge
Just get it done.