Warm-up:

200m Run then 2rds of:

4 Single Arm Dumbbell Thruster (each)

30sec Hollow Hold

Strength:

Front Squat

3 x 8 @ 65%, 70%, 75%

Workout of the Day:

Every 10min x 30min (3 sets)

750m Run

20 Dumbbell Hang Squat Clean Thruster

20 Toes to Bar