Perform 1 set every 2:30min X 4 sets. Work in groups up to 4 rotating through the station. Use weights suitable for you but challenging.
1) Back Squats - 5 reps each set, increasing weight.
2a) Flat DB Press x10reps
2b) TRX Rows x15reps
3a) Goblet Lunges x10reps
3b) DB Curl & Press x15reps