Warm-up:
200m Run then 3rds of:
30sec HS Hold
5 Ring Row
5 Strict Ring Dip

Strength:
Push Press
8 x 65/70/75%

Workout of the Day
400m Run then 1rd of Barbara
20 Pull-up
30 Push-up
40 Sit-up
50 Air Squat
300m Run then 2rds of Mary
5 HSPU
10 Pistol
15 Pull-up
200m Run then 3rds of Cindy
5 Pull-ups
10 Push-up
15 Air Squat