Yesterday we pumped unconventional cardio. Today some good old strength with a cheeky "Rapid End" finisher.

Remember, you need to warm up properly and your warm up sets are not part of your working sets. 
Do about 2 - 3 warm up sets with light weights after your joint mobility and bodyweight warm up sequence.

5 Sets of 5 reps each of front squats

Rest enough between these sets, you really want to up the weight every set and back off when you feel it gets too heavy, for example:

Set 1: 25kg
Set 2: 30kg
Set 3: 35kg
Set 4: 30kg
Set 5: 35kg

This is just an example but you get the idea.

"Rapid Finish:

As many rounds as possible in 7 minutes of:

10 Sandbag clean and press
10 Sandbag rotational lunges
10 TRX rows