Warm-up:
200m Run then 3rds of:
5 1 ¼ Front Squat
10 Single Arm DB OH Walking Lunges
10 Hollow Rock

Strength:
Back Squat
5×65/70/75/80%

Workout of the Day
Row 500m
40 DU
30 T2B
20 Man Maker (25/15)
10 MU