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

Strength:
Strict Press
5×75%, 3×85%, 1×95%

Workout of the Day
4rds
400m Run
30 Russian KBS (53/35)
20 Overhead Dumbbell Walking Lunges (25/15)
10 Toes to Bar