Warm-up:
200m Run then 3rds of:
5 Single Arm Overhead Dumbbell Walking Lunges + 5 Press
5 Goblet Squat

Strength:
Back Squat
3×10

Workout of the Day
4 sets for total time
15/10 Cal Bike
12 Dumbbell Power Clean
12 Dumbbell Front Rack Walking Lunges
12 Dumbbell Push Press
Rest 1min