Saturday:
LT // 1:30pm strength + zone 1 & 2 cardio

7 min power plate

3 sets: 40-55# seated row x15 reps

Back squat:
85/105/125# x9 reps
140/155# x6 reps
165/175# x3 reps
165# x5 reps EMOM for 10 min

3 min hammer strength bike cool down. 
7 walk/jog techno runner.
7 min power plate.
7 min walk/jog/run on treadmill. 

15 min sauna + 1 min cold tub.