Warm-Up
400 Meter run: 100 meters forward, 200 backward, 100 forward

Post Warm-up Party
10 100 foot Banded sprints (alternate with your partner: 10 per person)

Strength
3 Rep Max Deadlift(touch and go)

Conditioning
Tabata mash-up: 8 rounds of each movement, alternating. 20 seconds on, 10 seconds off
Deadlift(65% of 3RM)
Burpee