Workout of the Day:

A1. Seated Military Press BnK x15 @3010

A2. Side Plank x:60/Side

A3. Single Leg KB Deadlift x8-15 Reps
Do three cycles with :20-:30 between stations and :90 seconds after A3

B. 4x750m Row Rest 3 Minutes Between Efforts
** Weight should be in opposite hand of the leg that is on the floor during the single leg Deadlift

Advanced:

For 10 minutes:
Odd Minute x1­4 Muscle Ups
Even Minute x10m UB Handstand Walk or 20­30 Shoulder Taps

Strength:
Press 6,4,2,6,4,2,1 (rest 2­3 minutes) %65,75,85,75,85,95, Go for New PR

Condo:
5 Timed Rounds (Rest 2:30 between efforts) 400m Run
10 Strict HSPU
20 Ring Dips