Warm-up:
200m Run then 3rds of:
10 Glute Bridge
20 Lateral Banded Monster Walks
5 1 ¼ Front Squat

Strength:
Back Squat 3×2 @90-95%
Then 1 set of 8 at 75%

Workout of the Day
25 Thrusters (75/55)
400m Run
20 Thrusters
300m Run
15 Thrusters
200m Run