Before you decide you don't need to lift heavy for whatever reason, consider this:
Lifting heavy weights + proper nutrition = building lean muscle = burn more calories at rest = lose more fat
You don't need to do "cardio" exercises and workouts to lose weight (see equation above). Building lean muscle helps you burn more calories when you are not working out! Skipping the days we do heavy lifting will not ultimately benefit you if your goal is weight loss.
So, don't skip back squat day!
A. Pause Back Squat
B. Max Effort Back Squats @ Bodyweight
20 min AMRAP:
12 Goblet Squats (53/35)
12 Ab Mat sit-ups
12 Single Arm Front Rack KB Walking Lunges