Warm-up:
300m Run then:
EMOM x 9
1) Hang from Bar w hollow body x 30sec
2) Hollow Hold x 30-45sec
3) Glute Bridge x 30-45sec @1112

Workout of the Day
30 DB Walking Lunges (25/15)
750m Run
30 Deadlifts (185/135)
750m Run
30 DB Walking Lunges