Start off today with 3 front squats on the minute for 10 minutes. Use about 65% of your 1 rep max. Add bands or chains if you have them.
Rest for 5-10 minutes then perform the following:
Perform as many rounds and reps as possible (AMRAP) of the following:
15 air squats
25 sit ups
50 jump rope singles
Post loads for front squats and results to comments!! Good luck!!