Warm Up:

6 minutes moving through the following movements SLOWLY:

-10 alternating lunges
-10 Squat Rotations (R/L=2)
(In a squat, reach one arm up to ceiling in rotational movement, then switch)
-10 Up dog into Down dog
-10 Boot strap Squats
-10 Air Squats
-10 Alternating, Sumo Stance Windmills

Build: Power

3-4 Rounds:
5 Broad Jumps
10 Cossack Squats (5 Each side)
10 Jump Lunges

Conditioning:

40-30-20-10
Single DB or KB Thrusters
Single Arm DB or KB Rows (each arm)

So RND 1 is 40 single DB Thrusters followed by 40 rows on the right arm and 40 rows on the left arm

*If you only have a heavier object then you can split the row reps in half or Go 20-15-10-5