Warm-up:
200m Run then 3rds of:
5 Muscle Clean
5 1 ¼ Squats
10 Birddog

Strength:
Back Squat 6×80, 4×85, 2×90, 1×95, 6×75%

Workout of the Day
2 person team.
4 rounds each
10/8 Cal Row
Rounds 1 & 3: 12 Dumbbell Thrusters
Rounds 2 & 4: 12 Dumbbell Power Clean
Rx
Men 35+
Women 25+