Warm Up
Couch stretch
Arm circles/trunk twists
Monster walks around gym, lateral banded walk
5 min. bar hang (every time you drop do 5 burpees)
Strength
Push press
10-8-6-2-2-1-1-1
Light-heavy-max
WOD
10 min. AMRAP
10 box jumps 24/20
20 Russian twists
30 KB swings 35/26 (should be able to do 1st round unbroken)
Post
3 rounds
1 min. plank
30 sec. rest