Every 3:00 for 27:00 (9 sets):
Front Squats
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 1 rep
Set 6: 2 reps
Set 7: 3 reps
Set 8: 4 reps
Set 9: 5 reps

2 Rounds NFT:
:30 Hollow Hold
20 Abmat Sit ups