Warm-up:

200m Run then 3rds of:

4 Strict Toes to Bar (slow)

5 Air Squat

6 Jumping Split Squat (height)

Strength:

1a) Front Rack Alternating Reverse Barbell Lunges x 16 alternating

1b) Strict Sup Grip Chest to Bar Pull-up x 6

Workout of the Day:

1000m Run then 3rds of:

30 Russian Kettlebell Swings (53/35)

20 Ab-mat Sit-ups

10 Front Squat 115/75