Accessory work
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps

Conditioning
For time:
1000 Meter Row
50 Russian Kettlebell Swings
25 Stationary Dips on the Matador bars or off a box