Upper body Push/Double leg/Core
1. 5min Upper push Body weight
push up or FLR max

2. 10min Upper push External load
Seated OH DB press 6 reps @ 30X1
*DB bench if unable to go OH

3. 15min Double leg
Build to heavy or 1rm Back squat or Front squat 

4. 5min core
Side plank (:90 r2min :90) 
*standing SA DB hold