Warm-up:

200m Run then 3rds of:

5 Kettlebell Windmill (each)

5 Single Arm Kettlebell Press (each)

5 Ring Row

Strength:

4 sets

1a) 1-1-2 Dumbbell Bench Press x 6

1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3

Workout of the Day:

2 person team

4rds each 12/10 Calorie Row + 4 Dumbbell Lungsters

4rds each 12/10 Calorie Row + 5 Dumbbell Burpee Box Step Overs

Rx 25+/15 +

Rx+ 50+/35+