Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
12 Alt Box Step-up
45sec Nose to Wall HS Hold

Strength:
Back Squat
5×60, 3×70, 2×80, 2×90, 1×95%

Workout of the Day
3rds
20 Wall Ball (2014)
10 Burpee Box Jump Over (24/10) Box facing