STRENGTH
4-5 rounds of:
10 Hamstring Slider Curls
20 Glute Bridges
20 DB Side Bends/Side

CONDITIONING
5 rounds, for time, of:
20 Alternating DB Snatches (50/35)
50 Double-Unders

You can substitute 10 Barbell Power Snatches (115/80) for DB Snatches.