Warm-up:
200m Run then 3rds of:
10 Single Arm Overhead Walking Lunges
Bottoms Up Kettlebell Walk

Strength:
1a) Reverse KB/DB Lunges 4×14 reps
1b) Dumbbell Z Press 4×6-8 reps

Workout of the Day
Every Minute on the Minute x 20min
1) Row 18/12 Calories
2) 5 Strict Chin-up + 10 Air Squat
3) Assault Bike 12/8 Calories
4) Rest