Warm-up:
200m Run then 3rds of:
3 Wall Walk
5 Med Ball Clean
7 Glute Bridge

Strength:
Front Squat
6×70, 6×75, 4×80, 4×85%

Workout of the Day
100 Wall Balls for time *Every minute on the minute, 5 Toes to Bar
OR
60 Wall Balls for time *Every minute on the minute, 6 Leg Raises

Finish:
3 sets
Barbell Bicep Curls x 8
Banded Tricep Press Downs x 25
Hollow Hold x 30-60sec