Warm-up:

200m Run then 3rds of:

8 Glute Bridge @1113

8 Hollow Rock

4 Push-up to Spiderman

Strength:

Front Squat 4×80%, 3×85%, 1-2×90%, 1×95%

Workout of the day:
As a 3 person team, as many rounds and reps as possible in 18 minutes of:

15/12 Calorie Assault Bike

20 Russian Kettlebell Swings (53/35)

5 Lateral Burpees Over the Barbell