Warm-up:
200m Run then 3rds of:
5 Ball Slam Cleans
10 Deadbug holding ball
10 Overhead Lunges with ball

Strength:
Alternating Front Rack Reverse Lunges x 20
Rest min between sets

Workout of the Day
1000m Row
750m Run
50 Russian Kettlebell Swings
25 Ball Slam (25/15)

Finish:
3 sets
30sec Side Plank
30sec Plank
30sec Side Plank
30sec Hollow Hold
Rest 60sec