Warm Up:

2 Rounds
10 Reach backs
5 Inch worms
10 Face down twisted crosses
5 Knee push-ups
10 Alt plank shoulder taps
5 Air squats
10 Alt Lunges

Conditioning:

4 Rounds (20 Min Cap)
Run 400 M
50 Crossbody MTN Climbers (ea/leg = 1 rep)
20 Single Arm Hang Power Cleans (10/ea) (switch every 5 reps)
20 Alt. Goblet Lunges