Warm-up:
200m Run then 3rds of:
5 Single Arm Dumbbell Thruster
5 Chin-ups
12 Shoulder Taps

Strength:
Push Press
6×75%, 4×80%, 3×85%, 2×90%

Workout of the Day
1000m Run
Then,
3rds of:
10 Dumbbell Lungster
15 Pull-up
Then,
1000m Run

Rx25/15
Rx+50/35