Warm-up: 200m Run then 3rds of:

5 Romanian Deadlifts

5 Kang Squats

5 Tempo Push-up @1111

Strength:

Deadlift

8×50% 6×60% 4×70% 2×75% 2×80%

Conditioning:

500m Row

400m Run

30 Lateral Burpees Over the Barbell

20 Deadlifts

10 Inverted Burpee to Wall

Finish:

3 sets
20 Single Leg Alternating V-Ups
20 Pike Overs
20 Flutter Kicks (each leg)
Rest 90sec