Back in the day, this is the way most CF days were programmed. Starting off with a session of strength training and followed by a high intensity heart pumping burner which made your lungs ache and your skin pour out sweat.
Nothing wrong with visiting the old days every now and then…
4 x 8 back squat increasing load up to 75% 1RM
1 min of each movement for max reps
Assault Bike (cal)