Warm-up:
200m Run then 3rds of:
Ring Support Hold x 20-30sec
Single Leg Romanian Deadlift x 8 each

Strength:
1a) Tempo Bench Press @32X1 4×3
1b) Barbell Bicep Curl 4 x 8-10 reps

Workout of the Day
500m Row
Then 3rds of:
8 Ring Dip or Hand Release Push-up
10 Deadlift (225/155) (185/135)
24 Double-unders