Warm-up:

200m Run then 3rds of:

4 Push-up to Inchworm

6 Ring Row @2111

8 Deadbug

Strength:

1a) 1-1-2 Dumbbell Bench Press x 6 reps

1b) Strict Chin-up x 6

Workout of the Day:

Every minute on the minute x 20min

1) 10 Ball Slam + 10 Russian Twist with ball

2) 16 Walking Front Rack Dumbbell Lunges

3) 20 Russian Kettlebell Swings

4) 60sec of Bike or Row for Calories

5) Rest