S&C 1:10:00 
W/U: squats, lunges, hip circles, side bends, pressups, crunches, legovers, scorpians, ywtas, sldl, shrugs, overhead squats, drop squats
3x8 deadlift, 3x8 bentover row, 3x8 front squat, 3x8 overhead press, 3x8 trx row, 3x8 keiser pushpull, 3x8 situps, 3x45sec plank.
Wobble board and ankle exercises in each rest between the sets
Hip flexibility and rolling afterwards.
Long cold walk home...