Monday

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us."
Romans 8:18

Strength
Warm up and work up to a 10 rep deadlift that is hard, but doable. Perform 3x10 at this load.

then

3 sets of max rep HSPU on paralletes, rest 1-2 mins between sets.

then

100x Flutter kicks
100x Leg lifts