Warm-up:

200m Run then 3rds of:

1 Wall Walk + 20sec Nose to Wall Hold

20 Double-unders

10 Bird Dog

Strength:

Push Press

4×70%, 3×75%, 2×80%, 2×85%, 1×90%

Workout of the Day:

2rds for time

50 Double-unders

40 Russian Kettlebell Swings (53/35)

30 Ball Slam (25/15)

20 Handstand Push-ups

Finish:

Dumbbell Floor Series