Warm-up:
200m Run then 3rds of:
10 Single Leg Banded Lunge
6 1 ¼ Goblet Squat w/ KB

Strength:
1RM Back Squat

Workout of the Day
CFWP Baseline Workout
500m Row
40 Air Squat
30 Sit-up
20 Push-up
10 Pull-up