Warm Up
3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght/Condition
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
perform 6-8 wall ball shots right after
rest 2-2.5 min bwn sets

Every min for 12 minutes
min 1 - db snatches x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - "small" kip knees to elbows x 10-15 reps