Strength

Back Squats: 5 x 5 @ 85%

Work

“Turf & Turf”

On the 0:00:
3 Rounds:
200m Run / 250m Row / 600m Echo Bike
25 Wallballs @ 20/14

On the 9:00:
3 Rounds:
200m Run / 250m Row / 600m Echo Bike
20 Pull-ups

On the 18:00:
3 Rounds:
200m Run / 250m Row / 600m Echo Bike
15 Burpees

Home/Outdoor

On the 0:00:
3 Rounds:
200m Run / 1 Minute Any Machine
25 Air Squats

On the 9:00:
3 Rounds:
200m Run / 1 Minute Any Machine
20 Deadlifts (light)

On the 18:00:
3 Rounds:
200m Run / 1 Minute Any Machine
15 Burpees