200m Run then 3rds of:
10 Plank Punch (elbows)
10 Glute Bridge @1113
5 Single Leg RDL (45/35)

Strength:
1a) Bench Press 5/3/1 @75/85/95%
1b) Deadlift 5/3/1 @75/85/95%

Workout of the Day
Granite Games Qualifier Workout #2
12min cap
Wall Ball 20,18,16……4,2
Toes to Bar 10,9,8…..2,1