Warm-up:
30 Jumping Jacks then 2rds o:
The Crab x 25ft each way
10 Glute Bridge
10 Deadbug

Strength/Skill:
3 sets
1) Weighted Barbell Hip Thruster x 8
2) Singles Arm KB/DB Row x 8 each @2111
3) Nose to Wall Handstand Marching x 20-30 steps

Workout of Day
500m Row
Then 3rds of
25 Russian KBS (53/35)
25 Double-unders
25 V-ups