Accessory work
Three sets of:
Single Leg Deadlift with DB or KB x 6-8 reps each leg
Rest 45 seconds
Seated DB Strict Press x 10-12 reps
Rest 45 seconds
Reverse Lunges with DB’s x 20 reps
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Conditioning
4 Rounds, against a 2-minute running clock, complete as many rounds and reps as possible of

6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.Use the same weight DB for both exercises.