Glorious day. 13 Hims very little gloom. warm up 15ssh 10 Michael Phelps 7lbac forward 7lbac backwards reacher and additional stretching. simple but effective. 7 rounds, increasing one rep each round, stair lap in between 5 burpee. 10 big boy sit up. 15 bridge ups. 20 murkin. 25 skaters. 30 flutter kicks.