Warm-up:
200m Run then 3rds of:
10 Single Arm Overhead Walking Lunge
5 Strict Chin-up
10 Hollow Rock

Strength:
Bulgarian Split Squat 3×15 each leg
Rest 45sec between legs and 90sec between sets

Workout of the Day
1000m Row
750m Run
50 Front Rack Dumbbell Walking Lunges
25 Toes to Bar