Warm-up

3 Rounds For Quality:
15 Butterfly Glute Bridges
12 Cossack Squats
9 Pendlay Bent Over Barbell Rows

Strength

EMOM x 10: 2 Back Squats to Parallel @ 55% of 5RM (from Monday)

Work

Every 3 Minutes x 3 Rounds:
20 DB Front Rack Lunges @ Heavy Loads (building)

Home Gym

Every 90s x 10 Rounds:
5 Goblet Squats
10 Single DB Reverse Lunges