Warm-up:

200m Run then 3rds of:

2 Wall Walk

4 Push-up to High Knee Crunch

6 Squat to High Knee Raise

Strength:

Shoulder Press 3×10 @65-70%

Workout of the Day:

As Many Rounds and Reps as Possible in 5min of:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 2min and repeat for a total of 4 sets.