Strength: Deadlift 

Every 90 secs x 5 sets

4 Reps @ 70-80%

*NOT TOUCH AND GO.. lower the bar down each rep and reset your hips.. no dropping from the top

Conditioning: 

4-5 Sets (20 Mins)

10 DB DL @ 30X1 Tempo

5-8 Weighted Pullups (or Tempo Ring Rows/Inverted Bar Row)

10 Single Leg Glute Bridge (add a band if you want)

Row/Run/Bike 500/400meters (.75 miles on the bike)

*Move through this at a casual, but consistent pace

*Alternate cardio pieces each round or stay the same.. up to you!