Warm-up:
200m Run then 3rds of:
6 Single Arm Overhead Banded Split Squat
10 Glute Bridge
6 Ring Row

Strength:
Deadlift
8×60, 6×70, 4×75, 2×80%

Workout of the Day
2 person team
Split reps evenly

20 Strict Chin-up
30 Ball Slam (25/15)
20 Dumbbell Burpee Box Step Overs
40 Cal Row
20 Dumbbell Burpee Box Step Overs
30 Ball Slam
20 Chin-up