Warm-Up
Hip Opener + Glute Activation x 2 minutes per side
Banded Scarecrow x 60 seconds per position
Over-Under Hip Opener x 10 reps
Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions, front leaning rest, side plank, left/right & plank harder than you have ever planked before)

Accessory work
Five sets of
Bulgarian Split Squat x 6 reps each leg
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds

Conditioning
Two sets for times of
50 Calories of Rowing
50 Wall Ball Shots
Rest 5 minutes

Note times for both sets