Warm-up:
200m Run then 3rds of:
5 Strict Press
10 Overhead Barbell Lunges
10 Bird Dog

Strength:
Push Press
6×75, 4×80, 3×85, 2×90%

Workout of the Day
Against a 3min Clock with 1min Rest.
4 sets
400m Run
15 Shoulder to Overhead
Max Effort Double-unders