Warm-up:
200m Run then 3rds of:
10 Scap Push-up
5 Strict Chin-up
10 Banded Good Morning

Strength:
1a) Tempo Bench Press @32X1 4×2
1b) Dumbbell Hammer Curl 3 x 10-12 alternating reps

Workout of the Day
3 person team
4 rounds each for total time
15/10 Cal Bike
10 Deadlift (185/135)
10 Alternating Jumping Lunges

Finish:
If time allows,
5 sets
10 Hollow Rock
10 Superman