Warm-up:
200m Run then 3rds of:
10 Single Arm Overhead Dumbbell Walking Lunge
5 Ring Row
10 Step-up

Strength:
1a) Front Rack Alternating Reverse Lunges @2011 x 20 reps
1b) Strict Pull-ups x 6-8 reps Maintain hollow body. Add weight if 8 unbroken reps are easy.

Workout of the Day
1000m Row
Then 3 rounds of:
15 Dumbbell Deadlift
15 Dumbbell Box Step-overs
30 Double-unders

Rx 25/15
Rx+ 50/35