Warm-up:
200m Run then 3rds of:
10 Glute Bridge
4 Push-up to Spiderman
10 OHS w/pvc

Strength:
Take no more than 20min to find your 1RM Back Squat

EMOM x 16
1) C2B x 8-10 reps
2) DU x 30-40 unbroken
3) Ball Slam Sit-ups (25/15) x 10-12 reps
4) 200m Run