Warm-up:

200m Run then 3rds of:

8 Glute Bridge @1113

4 Push-up to Spiderman

5 Barbell Back Squats

Strength:

Back Squat Build to 1RM

Workout of the Day:

CFWP Baseline Workout

500m Row

40 Air Squat

30 Sit-up

20 Push-up

10 Pull-up

Finish:

3 sets

80ft Heavy Suitcase Carry R Arm (70/53)

80ft Heavy Suitcase Carry L Arm

60sec Hollow Hold

20 Banded Face Pulls