Here you go!
Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.
Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps...