Warm-up:
200m Run then 3rds of:
5 Push-up to Spiderman
5 1 ¼ KB Squats
20-30sec Ring Support Hold

Strength:
Front Rack Reverse Lunges
4 x 5 each leg

Workout of the Day
2 rounds
1min KBS (53/35)
1min Rest
1min DU
1min Rest
1min Air Squat
1min Rest
1min Bike for Cal
1min Rest
1min Strict Pull-up
1min Rest