Warm-up:
200m Run then 90sec Squat Therapy then 3rds of:
12 Alt High Box Step-up
30sec Ring Support Hold

Strength:
10RM Back Squat

Workout of the Day
1000m Run, then
20 Overhead Squats (115/75)
10 Box Jump (24/20)
10 Ring Dip
20 Front Rack Reverse Lunges
10 Box Jump
10 Ring Dip
20 Front Squat
10 Box Jump
10 Ring Dip