Bloody Dumbbell Complex

Dynamic Warm-up
Then:
Dumbbell Complex
5x Hammer Curls
10x Alternate Overhead Press (5 each arm)
10x Overhead Lunges (5 each leg)
10x Bent Over Rows
20x Stiff Legged Deadlift
Complete 5 total sets
Rest 2 minutes between each set. Increase weight each set and mark your progress.
Then:
Finisher
25m Sled Push +
25m Tyre Flip +
25m Sled Push +
25m Tyre Flip +
Rest as and when required
Then:
Cool down and Stretch

Followed by a Outdoor Sprint Session in the evening.