On the box drill really focus on those chop steps as you come into the cone. Don’t try to plant your leg to stop. It’s bad form, you lose a lot of control, and it is actually slower.
This ab Complex sucks but it’s good for you. During the Goblet squats use a lighter weight. This was added to just help stretch out a little from yesterday. Maintain perfect form or drop weight.
Push presses same thing. Control your movement. Head around bar, not bar, not bar around head. If you need additional mobility work on your shoulders take an extra minute to work out your pecs and lats with a lacrosse ball.