Mobilize, then:

A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @3011 each arm
Rest as needed
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed

B.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 10-12 Calorie Row + 6-10 Down Ups
Station 2 – 10-12 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (weight up to the athlete)

C.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 2011 each leg
Rest as needed