Warmup 10 overhead squats with PVC 10 tap and twists each side 30 butt bridges

Warrior strength 

200 yard Farmer/waiters walk each side with kb 

4 rounds

• 30 ,24, 18, 12 Wall ball
• 12, 18, 24, 30 Double hand swings 
• 30, 24, 18, 12 heavy kb walking lunges
• 12, 18, 24, 30 12 to 6 sit-ups with plate