Dynamic Mobility & Activation
Straight Leg Iso Hold x 30 seconds
Bird Dogs x 10 reps per side

and then …

Glute Activation Warm-Up
30 Seconds On Rack/30 Seconds Off Rack x 2 sets

A.
Four sets of:
Cossack Squats x 14-20 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 20 minutes:
5 Burpees
10 Kettlebell Swings

32/24 kg

C.
Two sets of:
Trap 3 Raises x 8-10 reps
Rest as needed
Hamstring Stretch of choose x 60 seconds per leg
Rest as needed