Warm-up:
200m Run then 3rds of:
20sec L-Hang from Bar
10 Banded Pass Thrus
10 V-ups or Tuck-up

Skill Efficiency:
Toes to Bar
5 sets 20sec Max Reps T2B, Rest 40sec

Workout of the Day
Against a 3min clock for 4 sets
500m Row
Max Reps Russian KBS (Rx 53/35 Rx+ 70/53)
Rest 3min