Mobilize, then:

Crossover Symmetry activation protocol
20 banded monster walks
20 banded lateral walks
20 banded air squats

A. 3×10 back squat @ 60%

B.) Every :90sec for 15 (5 sets alternating)
1) 15/12 cal row
2) 5-10 strict hspu
*if you don’t have strict hspu, do 3 negatives @3-5 sec descent

C.) 3 sets:
Chest supported rows w kb’s x 8-10
*may have to elevate bench on boxes
Banded glute bridges x 30 reps (fast)
*rest as needed in between