Warm-up:
200m Run then 3rds of:
4 Push-up to Spiderman
8 Shoulder Taps
4 Strict Chin-ups

Strength:
5 sets
1a) Tempo Bench Press x 4 @32X1
1b) Dumbbell Hammer Curl x 14-16 (alternating)

Workout of the Day
2 person team for total time
3rds each 15/12 Cal Row + 6 Lateral Burpee Over the Erg
3rds each 15/12 Cal Row + 6 Dumbbell Power Clean