Mobilize, then:
3 sets:
10 cal assault bike
3 line plank walk
10 banded good mornings
A.) take 20 minutes to find a (perfect form) 1rm deadlift
B.) 30 renegade man-makers for time 50/35 lb dumbbells
Push-up
Row (each arm)
Burpee the feet up to hands(weights)
Squat clean and press overhead (can be a thruster)
C.) 2×20 hip extensions on ghd