Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Alternating High Box Step-up
8 Ring Push-up

Strength:
Back Squat
8×65%, 6×75%, 4×85%,3×90%

Workout of the Day
1000m Run
35 Box Jump Overs (24/20)
30 Russian Kettlebell Swings
25 Strict Handstand Push-ups