Warm-up:
200m Run then 3rds of:
2 Wall Walk
8 Kneeling Single Arm DB Press(each)
30sec Hollow Hold

Strength:
Strict Press
4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+

Workout of the Day
Every 5min x 25min (5 sets)
400m Run
20 Russian KBS (53/35)
20 Push-up