Warm-up:
200m Run then 3rds of:
5 Single Arm Overhead Dumbbell Walking Lunges (5 each)
10 Alternating High Box Step Up
30sec Handstand hold

Strength:
1a) Front Rack Alternating Reverse Lunges 4×10
1b) Strict Handstand Push-ups 4×6-8 reps

Workout of the Day
4rds for total time
200m Run
10 Burpee Box Jump Overs (24/20)
Rest 1min