Accessory Work
Back Squat x 6-8 reps
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
25Calories of Assault Bike
20 V-Ups, Knee Tucks or Ab Mat Sit Ups
15 Wall Ball Shots