Accessory work
Three sets of
Front-Foot Elevated Split Squats x 8-10 reps each
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds

Conditioning
Every 5 minutes, for 20 minutes (4 sets)
60 Seconds of Assault Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run or Row