Warm-up: 200m Run then 3rds of:

5 Lunge Kicks each

10 Alternating Curtsy Squats

10 Shoulder Taps

Strength:

4 sets

1a) Farmer’s Hold Dumbbell Bulgarian Split Squat x 6-8 @3111

1b) Strict Supinated Grip Pull-ups x 6-8 @3111

Workout of the Day:

With a running clock, for individual times:

500m Row

@4:00

500m Row

@8:00

30 Devil’s Press