Warm-up:
200m Run then 3rds of:
8 Single Leg RDL (each)
100ft OH KB Carry L Arm
100ft OH KB Carry R Arm

Strength:
1a) Deadlift 6×70, 5×75, 4×80, 3×85
1b) Single Arm KB/DB Row x 8 each

Workout of the Day
45 DU
40 Russian KBS (53/35)
35 Leg Lifts anchored to KB
30 Reverse Single Arm OH Lunges (53/35)
25 Box Jump (24/20)
30 Reverse Single Arm OH Lunges
35 Leg Lifts anchored to KB
40 Russian KBS
45 DU