Mobilize, then:
1 time through:
Crossover symmetry activation protocol
20 goblet squats
:30 side plank each side
5 box jumps
A.) every 3 for 15 (5 sets)
10 push press *start light but aim for 2 heavy working sets
B.) every :90sec for 30 min (5 sets each)
1) 20 dubs + 10 deadlifts 225/155
2) 15/12 cal assault bike
3) 5 ring or bar MU (scale to 8 C2B)
4) 200 m run
C. Time permitting:
2 sets of:
12 hip extensions on ghd (slow)
1:00 plank