Warm-up: 200m Run then 3rds of:
6 Wide Grip Chest to Bar Rack Row
6 Single Leg RDL (each)
45sec Plank Hold

Strength:
Sumo Deadlift
5×5

Workout of the Day
2K Row

Finish:
3-4 sets
KB Suitcase/Waiters Carry
30sec Plank on Rings
5 Strict Chin-up