Warm-up:
200m run then 3rds of:
10 Banded Glute Bridge
10 Shoulder Protraction/Retraction

Strength:
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%

Tabata
Strict Pull-ups
Row for Call
Sit-ups
Bottom to Bottom Air Squat