Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions)

Warm-Up.
Hip Opener and Glute Activation 1 Min R/L

3 Sets 
Weighted Lateral Box Step Ups x 8 R/L 
Heavy Goblet Squats x 5 Reps 

PART 1: 

Five sets of:
Barbell Back Squat x 6 reps @ 31X1
Rest 60 seconds 
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

PART 2: 

Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes