Warm-up:
200m Run then 2rds of:
The Crab x 20 each way
The Rabbit x 20 each way
Alt High Box Step-up x 20

Strength:
4 sets
1a) Strict Press x 5
1b) DB Bicep Curl x 6
1c) Seal Walk x 25-40ft or 45sec Plank or Hollow Hold

Workout of the Day
500m Row
25 Ring Dip
25 Box Jump (24/20)
25 Deadlift (225/155)
25 Hand Release Push-up