Warm Up 2X's:

4 rounds of 20 sec on, 10 sec off:
Russian KB swings
Candle sticks
Hollow rocks
Hand stand hold

    2:00 min ea. side Wall Hip Flexor Stretch

    Weight Lifting:
    Strict Press 3X5
    start at 60% of 1 Rm build to heavy set of 5.
    Rest 90 sec between sets

    12 min AMRAP:
    21 Wall Balls 20/14
    15 Box jumps 24/20
    9 Sit-ups
    *On top of every minute 3 burpees