Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (15 Minutes)
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Strength & Conditioning
4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

Conditioning (15 Minutes)

Deadlifts, 102Kg/70Kg
Handstand Push Ups

S&C Version
Kettlebell Swings
Push Ups

Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

Slow and Steady - Mike Carlson