Warm-up:

200m Run then 3rds of:

5 Inch Worm to Push-up + 5 Scap Push-ups

5 ½ Kneeling Dumbbell Press

5 Ring Pull-up

Strength:

1a) Tempo Bench Press @32X1 4-4-3-3-3

1b) Strict Supinated Grip Chest to Bar Pull-up 5×4

Workout of the Day:

750m Run

30 Dumbbell Burpee Box Step-overs 35/20 50/35

750m Run

Finish:

2-3 sets

IYTW’s x 8 each

Single Leg Glute Bridge x 10 each