Warm-up:

200m Run then 3rds of:

½ Kneeling Dumbbell Press @2111 x 6 each

Suitcase/Waiters Carry x 100ft each way

Strength:

Every 90sec x 5 sets Push Press x 4 reps

Workout of the Day:

Every Minute On the Minute x 12

1) Strict Handstand Push-up x 5-8 reps

2) Kettlebell Deadlifts x 8-10 70/53

3) Burpee Box Jump Over x 5-8 reps

Finish:

3 sets

20 Hand Plank Shoulder Taps

30sec Hollow Hold

20 Glute Bridge

30sec Hollow Hold

100ft Heavy Farmer’s Carry (70/53)