Warm-up:

200m Run the 3rds of:

8 Donkey Kick

30sec Handstand Hold

10 Bird Dog

Strength:

Push Press

4×70%, 2×80%, 2×85%, 1×90%, 1×95%

Workout of the Day:

Master’s Qualifier Workout #2 (as a 2 person team)

80 Bar Facing Burpees

4000m Row

Finish:

3 sets

Ring Dip @3111 x 5 reps

Single Arm Kettlebell Row with False Grip @3011