Warm-up:
200m Run then 3rds of:
8 Single Leg Romanian Deadlift w/ pvc pipe on foot
8 Ring Row

Strength:
1a) Alternating Dumbbell Box Step-up* x 20 heavy
1b) Supinated Grip Strict Chest to Bar Pull-ups x 6

Workout of the Day
10,9,8….3,2,1 Deadlift (185/135)
1,2,3…..8,9,10 Lateral Burpee Over the Barbell

Finish:
3-4 sets
Single Arm Dumbbell Row @2011 x 8 each
Ring Support Hold or Hollow Hold x 30-45sec