Warm Up:
Short Lap
Up and back bear crawl
Up and back high knees
Up and back alligator crawl
up and back butt kicks
10 banded air squats
10 push ups
5 inch worm walk outs
10 boot strappers
Short Lap

2 min banded pigeon (each side)
90 sec Couch stretch

3X 10 Box squats @ 70% 
3X 10 Good Mornings 85/65#
Stationary Lunges 2X12 (each leg) @ 95/75#
Back Ext. on GHD 3X8

4 Rounds:
5 wall balls
8 ab wheel roll outs
5 dips