Warm-up:

200m Run then 3rds of:

3 Romanian Deadlift

3 Bent Over Row @1113

3 Strict Press

3 Back Squat @2311

30sec Hollow Hold

Strength:

Back Squat Every 2min x 14min (7 sets):

6×70, 4×80, 2×85, 1×90, 2×85, 4×80, 6×70%

Workout of the Day:

4rds

5 Strict Chin-up

10 Deadlift

15 Push-up

20 Air Squat

Finish:

3 sets IYTW’s

30sec Side Plank L

30sec Side Plank Right