Warm-up:
200m Run then 3rds of:
Ring Support Hold x 20-30sec
Half Keeling Dumbbell Press x 6 @2111

Strength:
1a) Tempo Bench Press @32X1 3×3
1b) Dumbbell Hammer Curl 3 x 12-16 reps (alternating)

Workout of the Day
50/40 Calorie Row
40 Ball Slam
30 Alternating Dumbbell Snatches
20 Burpee Box Jump Over