Warm-up:
200m Run then 3rds of:
6 Single Leg RDL (each)
20sec Ring Support Hold
10 Alt Step-up

Strength:
1a) KB/DB Box Step-ups x 6 each
1b) Ring Dip x 6-8 reps @2112

Workout of the Day
1000m Row
30 Russian KBS
20 Box Jump
30 Russian KBS

Rx 53/35 24/20
Rx+ 70/53 30/24