Warm up: shoulder and hip active warm up
5 sets @ 100%:
3 push push press tough
12 wall balls
15 box jumps 20-24 inches.
rest 3 min b/t sets
+
10 min rest
+
100 burpees every minute one the minute 10 KB swings at #53
Cool down: 200 m walk, shoulder, hip, and thigh stretching