Warm-up:

200m Run then 3rds of:

Single Arm Overhead Walking Lunge x 5 each

Single Leg Romanian Deadlifts x 6 each

10 Bird Dog

Strength:

Deadlift Every 30 seconds for 10 sets 1 rep at 80%

Workout of the Day:

750m Row,

Then 3rds of:

7 Dumbbell Burpee Deadlift

7 Dumbbell Hang Power Clean

7 Dumbbell Front Squat

7 Dumbbell Shoulder to Overhead