Warm-Up
Thoracic Iso Holds
Banded Romanian Deadlifts x 15 reps
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds

Then…

Conditioning
For time:
Row 1000 meters

Rest until relatively recovered, and then…

Accessory work
Two sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps
Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.