Warm-up: 200m Run then 3rds of:

10 Alternating High Box Step-up

5 Single Leg Romanian Deadlift Holding Slam Ball

5 Tempo Push-up @1111

Strength: Deadlift x 5,4,3,3 @X2X2

– start from the ground

– lift to 2 inches off the floor and pause for 2 sec

– continue lift to just above the knee and pause for 2 sec

– finish deadlift to full extension

– controlled return to ground and repeat

Workout of the Day:

Every Minute on the Minute x 20min

1- 5 Strict Handstand Push-ups + 10 Ball Slams 25/15

2- 10 Single Dumbbell Box Step Overs 50/35

3- Assault Bike x 15/12 Calories

4- Rest