Warm-up:

200m run then, 6 Push-up to Spiderman 12 Bird Dog then,

3 sets Med Ball Pec Hold for max contraction x 100′ walk Rest 30 seconds

Strength:

Shoulder Press 15min to build to a 1RM

Workout of the Day:

As many rounds and reps as possible in 9 minutes of:

40 Double-unders

20 Alternating Dumbbell Snatches

10 Ring Dip

Finish:

3 sets

20 Partner Wall Ball Chest Pass

40ft Med Ball Alligator Crawls

6 Close Grip Push-up @3111