Mobilize, then:

2 sets of:
5 inchworms
10 banded air squats (around knees)
15 kB swings
20 hollow rocks

A.)
Every 2:30, for 10 minutes (4 sets):

Front Squat x 4 reps @ 2311

*Sets 1-2 @ 65% of 1-RM Front Squat
*Sets 3-4 @ 70% of 1-RM Front Squat

B.) 3 rounds for max reps of:

5 min clock of “Cindy”

5 pull-ups

10 push-ups

15 air squats

* rest 2 minutes between rounds*

C. 3 x 15 hip extensions on ghd (weighted)