Train Harder and Smarter, Part 2

PERFORM SKILL AND MOVEMENT-BASED EXERCISES BEFORE STRENGTH AND POWER EXERCISES

Skill and movement-based exercises do not requirement large amounts of energy to expend; therefore, these exercises do not fatigue as easily. Like movement preps, these are designed to help prepare the body and mind for more demanding tasks and higher degrees of performance.

A sample would be something like this.
1. Perform 3-5 skill and movement-based exercises. EX: multi-planar lunge, squat press, the Chopper. Or if you are a martial art or dance practictioner, you may also use the basic katas or forms as a substitute or complement of existing exercises.
2. Perform 3-5 strength exercises following skill exercises. EX: bench press, pull-ups, dumbbell squats, heavy medicine ball or kettlebell work.

You may do the reverse order only if you are very well-conditioned and have mastered the skill exercises. As for any guidelines, there is always an excpetion.