Warm-up:
200m Run then 3rds of:
5 Half Kneeling Single Arm Dumbbell Press @2012
5 Strict Toes to Bar @2111
10 Shoulder Taps
Strength: 15min to build to a heavy Shoulder Press
Workout of the Day:
As Many Rounds and Reps As Possible in 10min of:
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking lunges
Rx 35/25
Finish: Dumbbell Floor Complex