Warm-up:
200m Run then 3rds of:
Standing Hip CARS x 3 each leg
3 1 ¼ Front Squat
3 Strict Press
Strength:
Every 2min x 12min (6 sets)
3 Front Squat + Jerk
Workout of the Day:
Against a 3min clock for max reps:
400m Run
12 Chest to Bar Pull-ups or Pull-ups
Max Reps Dumbbell Box Step Overs
Rest 2min. Repeat for 3 sets.