Warm-up:
200m Run
60sec Squat Therapy
Then 2rds of:
5 1 ¼ Front Squat
10 Single Leg RDL

Strength:
Back Squat 6×70, 5×80, 3×90, 2×95%

Workout of the Day
250m Row
10 T2B
20 Wall Ball (20/14)

Rest 2min

300m Run
Then 3rds of
5 T2B
10 Wall Ball