Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
5 1 ¼ Front Squats
10 Birddog

Strength:
Back Squat
5 x 65/70/75/80%

Workout of the Day
1K Row for time
Rest 4min
500m Row for time
Rest 3min
400m Run for time
Rest 2min
2min ME Air Squats