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
C) AMRAP 12
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.