Warm-up:
200m Run then 2rds of:
10 Plank Punches
10 Hollow Rock
5 Air Squat @ 3211

Strength:
1a) Tempo Bench Press @ 21X1 x 5
Rest 60sec
2) DB/KB Split Squat @31X1 x 6 each
Rest 60sec

Workout of the Day
4rds
6 Strict Pull-up
100m Sprint
12 OH DB Walking Lunge Steps (25/15)
100m Sprint