Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps

Conditioning
For time:
50 Calories of Assault Bike (or 75 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry