After a good warm-up:
A. Deadlift (or sumo-deadlift) work up to a near max set of 5 reps; rest as needed on way up and try not to do too many sets to get there- say 5-7 total including warmups.
B. 5x
100' Sled drag forward
100' Sled drag backward
Max rep Pushups
Rest 2-5 mins between each round, and TAKE A REST it is there so you can at least partially recover enough to give er snot for each work set.
C. Water+Stretch+Good food
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