Workout of the day

Warm up:
10 mins stretching and mobility

Met con:
7 mins max number of:
Burpees
(Chest and thigh to floor the jump in the air with an overhead hand clap)

Strength:
5 x 5 bench press
3 set to failure of dips
3 sets to failure of cable chest flys
3 sets to failure of tricep rope extensions

5 mins stretching or foam roller work

Warm up:
2km run or row

Reps 21-15-9 of:
Deadlift (body weight)
Pull ups

Cool down:
10mins stretching and foam roller

Simple 5km run or row...
Allways thinking about your posture/position.
Then three rounds at steady speed of:
10 pull ups
10 press ups
10 sit ups
10 air squats

5-10 mins mobility work.