Warm-up:
200m Run then 3rds of:
2 Wall Walk
8 Kneeling Single Arm DB Press(each)
30sec Hollow Hold

Strength:
Strict Press
5 x 75/80/85%

Workout of the Day
15 Handstand Push-ups
20 Ball Slam Sit-ups (25/15)
25 Ball Slam
300m Run with ball
25 Ball Slam
20 Ball Slam Sit-ups
15 Handstand Push-ups