EMOM 8:
Min. 1- :45 rowing/biking
Min. 2- :45 air squats
Min. 3- :45 rowing/biking
Min. 4- :45 prisoner squats
Min. 5- :45 rowing/biking
Min. 6- :45 squat therapy
Min. 7- :45 rowing/biking
Min. 8- :45 goblet squats

Front Squat Prep and Build:

3 front-squat initiations
3 above-parallel front squats
5 front squats
5 front squats

4 sets
Set 1: 10 reps with the empty bar
Set 2: 5 reps at roughly 40-50% of 1-rep max
Set 3: 5 reps at roughly 50-60% of 1-rep max
Set 4: 3 reps at roughly 60-70% of 1-rep max

8 sets for load:
2 front squats

*Score total weight from each set* Also log best set of 2 under your 2RM front squat

Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg