Warm-up:

200m Run then 3rds of:

½ Kneeling Dumbbell Press @2111 x 6 each

Wall Walk x 2 + 30sec Nose to Wall Handstand Hold

Jumping Split Squats x 10

Strength:

Push Press Cycling

Every 45sec 5×2

Workout of the Day:

50/35 Calorie Row then,

3rds of:

30 Russian Kettlebell Swings (53/35)

30 Double-unders

300m Run