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

Strength:
4 sets
1a) Tempo Bench Press @ 21X1 x 3
Rest 60sec
1b) DB/KB Split Squat @31X1 x 6 each
Rest 60sec

Workout of the Day
For total time

200m Run
25 Wall Ball

Rest 2min

200m Run
15 HSPU
25 Wall Ball

Rest 4min

200m Run
15 HSPU
25 Wall Ball
35 Parallette Facing Burpees