Mobilize, then:

3 sets of:
5 inchworms
10 kB swings
15 air squats

A. 30 minute amrap
20/15 cal bike
10 T2B
8-line sandbag carry
15 push-ups
*just work through these at a steady pace*

Three sets of:
Prone Laying Banded Hamstring Curls x 20 reps (fast)
Rest 45 seconds
Hollow Rocks x 45 seconds
Rest 45 seconds
Banded Clam Shells x 10 reps per side
Rest 45 seconds