Warm-up:
200m Run then 3rds of:
4 Push-up to Spiderman
5 1 ¼ Goblet Squat

Strength:
Back Squat
6×70, 4×80, 2×85, 1×90, 1×95, 1×100+%

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

Finish:
3-4 sets
8-10 Double KB Bicep Curls
20-30 Banded Tricep Press Downs
30sec Plank on Left
30sec Plank on Right
30sec Hollow Hold