A. 3 sets:

-seated external rotation x 8 per arm

-alternating barbell reverse lunges x 8 per leg

-weighted single leg toes touches x 8 per side

B. for time:

-front squat x 20

-push ups x 10

-front squats x 15

-push ups x 20

-front squats x 10

-push ups x 30

-front squats x 5

-push ups x 40