Warm-up:

200m Run then 3rds of:

5 Single Leg Romanian Deadlift (each leg)

5 Ring Row @2112

Strength:

3 sets

1a) Bulgarian Split Squats x 8 + 6 Unweighted Dynamic Split Squats

1b) Strict Weighted Chin-up x 6-8 reps

Workout of the Day:

3 person team

12/8 Cal Bike

8 Deadlifts 185/135

60sec Double Kettlebell Front Rack Hold (53/35)

Finish:

2-3 sets Hanging Sequence x 10sec each way