Mobilize, then:
2 sets of:
10 dead bugs (each side)
10 bird dogs (each side)
A. Every 2 for 10
4 back squats
1) 65%
2) 70%
3)75%
4)80%
5)80%+
B.) every :90 sec for 24 minutes (4 sets) alternating between: 1)max strict pull-ups in :30sec
2) 20 hip extensions on ghd
3) 1:00 min farmers carry 55/35
4)1:00 plank