Warm-up:

200m Run then 3rds of:

6 Glute Bridge

6 High Box Step-up

6 Half Kneeling Single Arm Press

Strength:

3 sets

1a) Barbell Hip Thrusters x 8

1b) Single Arm Kettlebell Row with False Grip x 8  

Workout of the Day:

Every Minute on The Minute x 16 Minutes

1) 10 Alternating Dumbbell Snatch + 5 Box Jump

2) 4 Strict Chin-up + 10 Alternating Reverse Kettlebell Lunges

3) 200m Run

4) Rest