Warm-up:
200m Run then 3rds of:
10 Glute Bridge @1113
10 Deadbug
5 Tempo Push-up @2101

Strength:
Front Squat
10×60/65/70%

Workout of the Day
40 Front Rack Walking Lunges
20 Renegade Row
30 Front Rack Walking Lunges
15 Renegade Row
20 Front Rack Walking Lunges
10 Renegade Row
Rx 25/15
Rx+ 50/35

Gymnastics:
2 sets
Free Handstand Marching x 20 reps
Back-To-Wall Donkey Kicks x 12 reps
Single Leg Thigh Taps x 20 reps