Warm Up:

Tabata- 3 Rounds (4:30 total)
Reach Backs
Twisted Crosses
Jog In Place

Build: Hamstrings/Glutes

3-4 rounds (9 minutes)
-10 tempo Sumo DB deadlifts (3 sec. lower)
-15 DB/KB Swings
rest :60 seconds

Mobility:

THE GO FAST!
5 Rounds
Every :90, Run at a fast, but repeatable, pace for :20, rest until the :90 mark.

Conditioning:

12 min AMRAP
30 Step ups
30 Push Press
30 Mountain Climbers (R/L=1)
30 Sit-ups