Your workout for today is:

Read more: Why you need to squat

A) 20min to establish a 5RM in Zercher Squats

B) I go, you go
4 rounds of:
10 Front Squats @ 50-60% of 1RM
10 Russian KB Swings (32/24)
rest exactly 60 seconds

Time cap: 12min

C) Get as far as you can in 7minutes
1-2-3-4-5-6-etc reps of
Abmat Sit up
Push Ups

D) Bonus: 100 band pull apart