Accessory work
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Deadlift x 8 reps (use a weight you can do all three rounds unbroken)
Station 2 – Reverse Snow Angels x 20 reps
Station 3 – Banded Glute Bridges x 30 reps

Conditioning
For time
1000 Meter Row
400 Meter Run
40 Alternating Dumbbell Snatches 45/35 pound DB