Warm-up:

200m Run then

30sec Plank Hold

100ft Single Arm Overhead Walk each

Strength:

1a) Single Arm ½ Kneeling Dumbbell Press @2111 x 8 each

1b) Single Arm Dumbbell Row @2111 x 8

Workout of the Day:

Every Minute on the Minute x 16min

1) 4 Plank Burpee + 8 Alternating Dumbbell Snatches

2) 5 Strict Supinated Grip Chest to Bar Pull-ups + 10 Jumping Lunges or 10 Alternating Pistols

3) Bike, Row or Run x 60sec

4) Rest