Warm-up:
200m Run then 3rds of:
10 Bird Dog
5 1 ΒΌ Front Squat w/ slam ball
10 Hollow Rock
Strength:
Deadlift
5×70, 4×75, 3×80, 2×85%
Tabata
With 1min rest in between movements
Row for Cals
Ball Slam (25/15)
Strict Chin-up
Med Ball Clean (20/14)