September 13


A. Warm Up

2 rounds

10 Wall Balls
10 Russian twists with ball
5 spiderman lunges each side

B. Activation

2 rounds

1 min X Band walks
1 min squat hold
1 min good mornings

C. Strength

Catch up on Any missed lifts during the week.

STRICT 15 mins to find (these will probably be a bit lighter than your full potential)

1RM Back Squat
3RM Deadlift
1RM Press and Push Press

D. All out efforts

200m Run
15 KB swings 32/24
25 burpees
15 kb swings
200m Run

Rest 5 min