Warm-up:
200m Run then 3rds of:
10 Shoulder Taps
5 Strict Press
5 Pull-up

Strength:
Push Press
5×60, 3×70, 2×80, 1×90, 1×95-97, 1×101+

Workout of the Day
“CFWP Run BMC”
400m Run + 1 Round Barbara
300m Run + 2 Rounds Mary
200m Run + 3 Rounds Cindy