Warm-up:

200m Run then 3rds of:

40ft Bear Crawl Forward

40ft Bear Crawl Backwards

6 ½ Kneeling Press

Strength:

1a) Shoulder Press 3×4

1b) Ring Pull-up with false grip 3×5-8 reps

Workout of the Day:

1000m Row for time

Rest at least 3-5min then for quality, not time:

4rds

4 Renegade Row

40ft Single Arm Overhead Dumbbell Walking Lunges R

40ft Single Arm Overhead Dumbbell Walking Lunges L

20 Ball Slam