Warm-up:
200m Run then 3rds of:
6 Single Arm Overhead Banded Split Squat
10 Glute Bridge
6 Ring Row

Strength:
Sumo Deadlift
4×4

Workout of the Day
Every 90sec for 24min
1) Row 12/10 Cal
2) 15 Double-unders + 15 Russian KBS
3) Strict Pull-up x 6-10 reps
4) Plank x 60sec