Dynamic warmup (10 min)
Deadlift - 2x5 @ 50%, 1x3 @ 60%, 1x3 @ 70%, 1x3 @ 80@, 2x3 @ 82.5%
BB Box (20") Step-Ups - 3x8 each leg; go as heavy as you can.
Strict Press (BB or DB) - 5x3; heavy
DB Lateral Raise - 4x8; 20-30# each DB's
Wall Handstands - 5x :30 holds; 30 sec rest.
Row - 2x1000m row; 2 min break between sets
Static stretch (10-20 min)