Warm-up:
200m Run then 3rds:
5 High Box Step-up
Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each

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

Workout of the Day
Every Minute on the Minute x 12 minutes
1) Row for Cals 15/12
2) Dumbbell Burpee Box Step-overs* x 5
3) Strict Pull-up x 8
*Rx 25/15 Rx+ 50/35