D.
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%