Complete a set every 4:00:
Set 1: 2 Front squats
Set 2: 4 Front squats
Set 3: 6 Front squats
Set 4: 8 Front squats
Set 5: 10 Front squats

3 Sets for max effort:
L-sit + tuck L-sit
*2:00 Rest between efforts.

3 Sets:
15 GHD hip extensions