Warm-up:
200m Run then 3rds of:
10 Bird Dog
4 Push-up to Spiderman
6 Single Leg RDL w/ bb

Strength:
Deadlift
6×70, 4×75, 3×80, 2×85%

Workout of the Day
10 Man Makers
20 Dumbbell Reverse Lunges
30 Lateral Burpee Over Parallette
20 Dumbbell Reverse Lunges
10 Man Makers