Core:
Full Turkish Get up 3x3 each side As heavy as possible
Strength: Deadlift 5x5
Conditioning: (NO Dumbell version today) Every 5 Min for 20 Min
10 Unbroken Back Squats (Rx+165/115) (Rx 135/95) Run 200 Meters 10 Unbroken Back Squats
****Rest remainder of the 5min then repeat for a total of 4rounds
**** if these weights are too light or too heavy Use 50% of your 1 Rep Max Back Squat