Strength

Warm up: 5 min
2 x 5 wall squats
10 x tuck jumps
10 x squat jumps
10 x inch worms
2 min 30/30 BS/hold

30mins
MCB:
Every 3 mins complete:
5 x DL
5 x PP
5 x FS
@75%

Finisher:
2 x 6 min 30/30
Burpee pull up

Recovery/Cooldown:
5 minutes continuous easy mov
5 mins work over body with trigger point