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...Read More