Warm-up: 200m Run then 3rds of:

8 High Box Step-ups (glutes)

20sec Plank on Rings

8 Single Arm Dumbbell Overhead Walking Lunges

Strength: 3 sets

1a) Bulgarian Split Squats with a pause x 10 reps each leg Rest 30sec between legs
*Pause 2″ above parallel for 2 seconds on the way up every rep.

1b) Tempo Push-ups on Rings @2112 x 6 reps

1c) Single Leg Alternating V-ups x 20 reps or Tuck-ups x 20 reps

Conditioning:

As Many Rounds and Reps as Possible in 14min of:
300m Run
20 Single Dumbbell Box Step-Overs 24/20

10 Toes to Bar

Rx 35/25

Rx+50/35