Warm-up:
200m Run then 3rds of:
10 Banded Squats
4 Push-up to Spiderman
6 Chin-up

Strength:
Back Squat
5×60 4×70 3×75 2×80 1-2×85 1×90 1×95 +1×100+

Annie
50-40-30-20-10
DU
Sit-ups