Buy in: Tabata Downdog progression. Mobilize. Perform as many warm-up sets as necessary.
Back Squat 3 sets of 2 reps. Straight sets. If you squatted last week, plan on using the weight you used on your last set of 3. If not, plan on using 90% or heavier.
Finisher: Tabata assault bike. (that's what you get for thinking you need a finisher).