Warm-up:
200m Run then 3rds of:
8 Shoulder Taps
6 Half Keeling Single Arm Dumbbell Press
4 Strict Chin-ups

Strength:
1a) Tempo Bench Press 4-4-3-3-3 @32X1
1b) Barbell Bicep Curl x 8-10 reps

Workout of the Day
50 Russian Kettlebell Swings
Then 3rds of:
15 Box Jump Overs
20 Single Arm Dumbbell Overhead Walking Lunges (10L/10R)
Then,
50 Russian Kettlebell Swings