Warm-Up
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

2-3 sets with an empty barbell of:
Romanian Deadlift x 3
Bent-Over Barbell Row x 3
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Then…

Conditioning

Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups or Scaled Strict Pull Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.