Warm-up:
200m Run then 90sec Squat Therapy 2rds of:
8 OH Banded Lunge
8 Glute Bridge

Strength:
Back Squat
5×60, 3×70, 2×80, 1-2×90, 1-2×95, 1×103+%

Workout of the Day
CFWP Baseline Workout
500m Row
40 Air Squat
30 Sit-up
20 Push-up
10 Pull-up