Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
16 Step-up
10-20sec Ring Support Hold

Strength:
4 sets
1a) Front Rack Reverse Lunges x 10 total
1b) Ring Dip x 5-7 @2112

Workout of the Day
2 person team
4rds each
200/150m Row
5 Deadlift (185/135)
5 Box Jump Overs (24/20)