WORKOUT OF THE DAY 

A. Every 2:30 min x 5 sets
Single Leg Landmine Deadlift
*10-12 reps per arm with 2s down on each rep
*or do single leg deadlift with DB/KB

B. 5 sets of
45s Row
15s Rest
45s of Deadlifts with 3s pause at top of each (60/40kg) or use KB(s)
15s Rest
45s Bike
15s Rest
45s Strict Pull-ups or Banded or Hard Ring Rows with 2s hold at top of each rep
15s Rest