Warm-up:
200m Run then 3rds of:
10 Reverse OH Lunges (45/35)
10 Bird Dog
Strength:
1a) Deadlift 5-4-3-2
1b) Bench Press 5-4-3-2

Workout of the Day
EMOM x 12
1) Burpee to 6” target x 8
2) 8 Ball Slam + 8 Sit-up
3) DU x 30-40
4) HS Hold or Plank Hold x 45sec