Warm-up:
200m Run then 3rds of:
5 Push-up to Inchworm
10 Dislocates
8 Single Leg RDL

Strength:
3 sets
Rest 60sec between movements
1) Strict Ring Dip x 8-10
2) Single Arm DB/KB Row x 8-10 each
3) Parallette Tuck L-sit x 45sec

Workout of the Day
4rds
6 Burpee Box Jump (24/20)
8 Deadlift (225/155)
10 Single Arm OH KB Lunge (53/35)