Saturday
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
Repeat.