A)
3 sets: (45-60 sec rest between sets)
8-10 BB Back squat (wide stance) * 16 step ups on box (8 ea. leg)
*use a rack and go as heavy as possible

3 sets: (45-60 sec rest between set)
8-10 Front Squat * 8-10 Bulgarian lunges
*one sec pause at the bottom of each front squat

3 sets: (45-60 sec rest between set)
16 in place BB lunges* 14 BB stationary lunges* 12 weighted Lunge jumps (w/heavy DB or KB)

B)
For time:
25/18 cal on assault bike
50 KB swings (55/35)