Warm-up:
200m Run then 3rds of:
4 Push-up to Spiderman
8 OHS w/ pvc
8 Glute Bridge

Strength:
Back Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103%

Tabata
Strict Pull-up
DU
Sit-up
Ball Slam (25/15)