Mobilize, then:
2 sets of:
5 inchworms
10 pushups
15 barbell good mornings (empty)
A.) 5×3 speed deadlifts @65-70%
* fast strong lockout, good glute squeeze for 2 sec at top, reset for each rep
B.) every :90 sec for 24 minutes (4 sets each, alternating movements)
1) 10-15 ring dips (scale accordingly)
2) :50 sec plank
3) 20 Russian kB swings 70/55
4) 5 line single arm farmers carry 70/55
*5 lines down L arm/5 lines back R arm