Mobilize, then:

CS activation

2 sets:
10 single leg glute bridges
:45 sec

A.
Three sets of:

Front Foot Elevated Lunge x 8-10 reps @ 3011
Rest 45 seconds between legs; 90 seconds between sets
Prone Plank Hold x 45 seconds (add weight if this is easy)
Rest 90 seconds

B.
Take 10 minutes to build to 70% of your 1-RM Shoulder to Overhead

and then …

Every 45 seconds, for 4:30 minutes, complete (6 sets):
Shoulder to Overhead x 1-2 reps @ 70-75

C.

Every :90 sec for 18 min (4 sets)

12-15 T2B

3/2 rope climbs

12/10 ski erg cals