Strength

Warm up-

4 rounds-

5 Squats 
5 Good morning

Banded glute walk

Workout-

Back Squats 5 x 10
Deadlifts 3 x 5

CrossFit

Warm up-

3 rounds-

5 Jump squats
5 Push ups
10 Lunge walks

Conditioning-

7 rounds-

25m Dog sled
10 Kettlebell Floor press