Your workout for today is:

A) 15min to find a heavy single back squat
B) team up "I go, you go"

4 rounds of:
10 back squats at 50% of A)
10 Russian KB swings 32/24kg - go heavy!

30 sec rest after every round

30m farmers walk holding 2 plates pinch grip *
20 straight leg ab crunches
10 push ups


A) 15 minutes is probably not enough to find  true 1 rep max. Go for a heavy single depending on how you feel today.

B) KB swings to eye level. Go as heavy as form allows. Be unbroken.

C) Men hold 2 x 20kg plates, Females 2 x 10-15kg plates.