Warm-up:
200m Run then 3rds of:
4 Push-up to Spiderman
10 Back Rack Lunges
5 Behind the Neck Press

Strength:
1a) Back Squat 3×75, 2×85, 1×90, then 10×70%
1b) L-seated Dumbbell Z-Press 4×8

Workout of the Day
3rds
20 Ball Slam (25/15)
20 Russian Twist* with ball
20 Russian KBS Rx 53/35 Rx+ 70/53
20 Walking Lunges holding ball