Warm-up:
200m Run then 3rds of:
10 Plank Punches
10 OH Plate Lunges
10 Hollow Rock

Strength:
Shoulder Press
3×75, 2×80, 1×85, 1×90, 1×95, 1×103+%

Workout of the Day
20 Deadlift
25 HR Push-up
30 Air Squat
400m Run
30 Air Squat
25 HR Push-up
20 Deadlift
Rx 225/155 Rx+ 275/185