Warm-up:
200m Run then 3rds of:
10 Scap Push-ups
10 Bird Dog
5 Ring Row @2111

Strength:
15min to build to a
1a) 3 Rep Max Bench Press (no tempo)
1b) 2 Rep Max Weighted Chin-up

workout of the Day
2 person team
100/70 Calorie Row
Then 4 rounds each of:
10 Dumbbell Burpee
30ft Dumbbell Front Rack Walking Lunges