Warm-up:
200m Run then 3rds of:
10 Alternating High Box Step Up
10 Glute Bridge @1113
5 Strict Chin-up

Strength:
Sumo Deadlift
5×5

Workout of the Day
500m Row
30 Single Arm Alternating Russian KBS
20 Box Jump Overs (24/20)
30 Russian KBS

Finish:
3 sets
30sec Side Plank Right
15 V-ups or Tuck-ups
30sec Side Plank Left
60sec Hollow Hold
Rest 1-2min