Strength

Back Squat
7 x 10
GHD Sit Ups
7 x 20-25
Every 3 Minutes

Deadlift
3 x 10
Dynamic Plank
3 x 40
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Slam Balls
Burpees
then
1000 Meter Row