8 total sets alt leg each set 
Single leg flutter kicks :20 on :10 off 

8 min clock 
10 R/l Single arm kB swings 
10 ball slams
20 Russian twists 

2-3 sets 
10-15 deadlifts 
Sandbag thrusters until failure 
Rest as needed between sets 

5 sets 
Incline dB bench press x 5 
Ab wheel x 5 
DB row x 5 r/l