Warm-up:

200m Run then 3rds of:

5 Single Leg Romanian Deadlifts

10 Glute Bridge @1113

10 Deadbug

Strength:

Deadlift 3×4 @80-85%

Workout of the Day:

5rds for total time

100m Sprint

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Clean

5 Dumbbell Front Squats

5 Dumbbell Push Press

Rest 1min