Mobilize, then:
2 sets:
10 bird dogs (each side)
10 glute bridges
10 step back lunges
30 mountain climbers
A.) every 2 for 8
2-3 back squats @85-90%
B.)
For time:
20-15-10-5
Cal bike
C2B pull-ups
*rest 5 minutes
For time:
10-8-6-4
Line sled push 145/90 old, 70/45
Ring dips
*you can do these in any order
C) 2 sets:
Hip extensions on ghd x 15
20 hollow rocks