Move

1) Back Squats: Build to moderately heavy set of 6

2) 15 Minute AMRAP:

20 Single Skips (or 30s of DU practice)
10 Wallballs
5 Knee-Raises (or Abmat sit-ups)

Workout of the day

1) Back Squats: 12-10-8-12-10-8 @ 48-58-67-52-61-70%

2) “Footprints”

15 Minute AMRAP:
60 Double-Unders
30 Wallballs @ 20/14
15 Toes-To-Bar

Stimulus

1) If you do not have a 1RM you can estimate based on previous weights lifted. Be conservative and round down if you have not squatted much recently. Rest 1-2 minutes between sets

2) This will feel like a much longer workout than 15 minutes if you are adept at these movements. Break movements up intentionally and focus on breathing and moving efficiently. Each round should take 3-4 minutes, scale accordingly