Warm-up:
200m Run then 3rds of:
5 Single Leg RDL (each) w/ KB
5 1 ¼ Front Squat w/ KB
5 Strict Pull-up

Strength:
Back Squat
3×4 @ 80-85%

Workout of the Day
“Helen”
3rds
400m Run
21 KBS
12 Pull-up