Warm-up:

200m Run then 2rds of:

12 Shoulder Taps (plank)

10 Deadbug

8 Ring Row @2112

Strength:

20min to build to a 3 Rep Max Bench Press and 1 Rep Max Strict Supinated Grip Chest to Bar Pull-up

Workout of the Day:

Tabata

Row for Cals, Push-up, Ab Mat Sit-up, Jumping Lunges

Rx+ Row for Cals, Strict Handstand Push-ups, Ab Mat Sit-up, Alternating Pistols