Warm-up:
200m run then 3rds of:
8 Alt High Box Step-up
30sec Ring Support Hold
6 Single Leg RDL (each)

Strength:
Bulgarian Split Squat
3×15 each leg.
Rest 45sec between legs and 90sec between sets.

Workout of the Day
15 Burpee Box Jump (24/20)
20 Deadlift (225/155)
25 Ball Slam (25/15)
30 Ring Dip
25 Ball Slam
20 Deadlift
15 Burpee Box Jump