Warm-up:
200m Run then 3rds:
Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each
5 Goblet Squat
5 Ring

Strength:
4 sets
1a) Bulgarian Split Squat x 6-8 each @3011
1b) Strict Supinated Grip Chest to Bar Pull-up x 6-8

Workout of the Day
3 person team for total time
3rds each
15/10 Calorie Bike
12 Alternating Reverse Kettlebell Lunges (53/35)
Then
3rds each
12/8 Calorie Bike
20 Russian Kettlebell Swing (53/35)