Warm-up:
200m Run then 3rds of:
1 ¼ Goblet Squat
10 Glute Bridge
10 Deadbug

Skill:
Max Height PVC Jump Over

Test:
500m Row for time

Workout of the Day
EMOM x 12
1) KB Reverse Lunges x 12-16 reps Make these heavy
2) Ring Dip x 8-10 reps
3) Double-unders x 30-40 No Singles. Practice your DUs