Warm Up

3 Rounds of
10 Ring Rows
10 Alternating Box Step Ups
10 Dive Bombers
10 Alternating Dead Bugs
10 Hypertensions

Workout of the Day

2 Cycles of

Run 400 meters
Then 2 Rounds of
9 Pull Ups
9 Dumbbell Thrusters Left 40/30
9 Box Jumps 20″
Run 400 meters
Then 2 Rounds of
9 Pull Ups
9 Dumbbell Thrusters Right 40/30
9 Box Jumps 20″