Mobilize, then:

2 sets of:
:30 sec plank
Kneeling single arm db press (each arm)
10 banded good mornings

A. Every :90 sec for 7 sets
1 behind the neck jerk (stay light and work on position)

B.) every 2 minutes for 30 minutes (alt)

1) 23/18 cal assault bike
2) 30 air squats + 5 pull-ups
3) 400 m run
4) 30 push-ups
5) 20 walking lunges with db’s in front rack 50/35
* this is tough but doable!!