Warm-up:
200m Run then 3rds of:
8 Donkey Kicks
8 Paloff Press + 20sec Hold (each side)
Bottoms Up KB Walk

Strength:
Bench Press 5 x 5

Workout of the Day
3-4 person team For total Time.
3rds each 12/8 Cal Row + 6 Toes to Bar
3rds each 12/8 Cal Bike + 6 Burpee

Finish:
3 sets
6 L-hang Lifts on Bar
25-40ft Seal Walk
25 Banded Hamstring Curls