Warm-up:
200m Run then 3rds of:
8 Glute Bridge
8 Deadbug holding ball
8 Med Ball Clean

Strength:
Back Squat
3×65% 2×70%, 2×77%, 1×82%, 1×88%, 1×92%, 1×96%, 1×102%

Workout of the Day
3 person team
4rds each
15/10 Calorie Assault Bike
15 Unbroken Wall Ball* (20/14)
*If you break or stop on WB, the next person has to do 20 in his/her set. And those have to be unbroken too 🙂