Warm-up:
200m Run then 2rds of:
Single Arm Overhead Walking KB Lunges 10R/10L
10 Glute Bridge
10 Hollow Rock

Strength:
Back Squat
3×8 @70-75%

Workout of the Day
EMOM x 20
1) Sandbag Squat x 10
2) 8 Toes to Bar + 15 Double-unders
3) Bike x 12/10 Cal
4) L-sit or Knee Tuck on Parallettes x 45sec