Warm-up:

200m Run then 3rds of:

10 Glute Bridge

4 Push-up to Spiderman with pause

6 Jumping Air Squats

Strength:

Back Squat

5×60%, 3×70%, 2×80%, 1×90%, 1×95% 1×101+%

Workout of the Day:

Annie

50-40-30-20-10

Double-unders

Sit-ups

Finish:

3 sets

Strict Chest to Bar Chin-up x 6-8 reps

Strict Toes to Bar @2111 x 4 reps Couch Stretch x 30sec each leg