Warm-up:
200m Run then 3rds of:
8 Ring Rows
6 Single Leg RDL (45/35)

10 Bird Dog
Strength:
Deadlift
3 x 80/85/90%

Workout of the Day
50 Double-unders
50 Flutter Kicks (2 count)
20 Deadlift (185/135)
15 Strict Hollow Body Chin-ups
20 Deadlift
50 Leg Raises
50 Double-unders