Workout:
A. Three sets:
Single Leg KB Deadlift x 5 ea.
KB Side Lunges x 5 ea.
Seated Hip Raise lift over KB x 5 ea.
B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60%
Work off your partner for rest
Your only rest is when your partner is going
C. Against a 3 Min Running clock:
Row 500/400 meters
Max rep wall ball @20/14
Rest :90 after each round of 3 minutes