Warm-up:
200m Run then 3rds of:
10 Plank Punch
10 Glute Bridge @1113
5 Single Leg RDL (45/35)

Strength:
1a) Bench Press 3×3 @80/85/90%
1b) Deadlift 3×3 @80/85/90%

Workout of the Day
500m Row
40 Box Jump Overs (24/20)
30 Reverse Lunges w/ dumbbells (25+15+)
20 Man Makers (25+15+)