Warm-up:
200m Run then 3rds of:
10 Alternating High Box Step-up
6 Chin-up
10 Bird Dog

Strength:
Sumo Deadlift @2212
4 sets 5 reps

Workout of the Day
Every Minute on the Minute for 15 minutes
1) Row x 15/10 Cal
2) Burpee Box Jump Over x 6
3) Russian Kettlebell Swings x 15

Finish:
3 sets
60sec Plank Hold
30sec rest