Perform the following:
3x10 Weighted SLS
3x5 NLC
3x60m Sled Sprint
Finish the workout with 3x10 Hip Extensions.
notes:
1) This workout should be performed as a modified giant set. To this end perform the Weighted SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, perform the NLC then rest 60 sec, finally perform the sled/tire sprints and then rest 5 minutes before beginning the next modified giant set.
2) Add as much weight as possible to the SLS. Do not be afraid to challenge yourself here; holding a 45lb plate during the SLS is not unreasonable for stronger athletes.
3) Be meticulous in using ONLY just enough assistance from the arms to complete each rep of the NLC.
4) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.
5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.
6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.