Warm up
2 rounds
1:30 cardio machine
10+10 reverse lunges
10+10 side plank dips
10 plate good mornings
then
2 rounds
40m front rack carrying or sandbag carrying bear hug
6-8 ring row
6-8 deadlfits

Strenght and conditioning
5 rounds
30-40m front rack carrying / sb carrying
10-15 hardened ring rows
8-12 deadlifts 35-50% = light to moderate weight (add weight)
alt time with partner 1 rounds

Midbody Work
2-3 rounds
8-12 strict knee raises
12-16 alt leg v-ups
rest 1-2 min