Mobilize, then:

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

A.
Four sets of:
Bulgarian Split Squats x 8-10 reps per leg @ 3011
Rest 45 seconds between legs; Rest 90 seconds between sets

B.
Four sets
21/18 Calorie Row
15 Burpees Over the Erg
9 Ground to Overhead*
50 Double-Unders
Rest 3 minutes

35-49: 155/115 lbs

Scaling Options for Double-Unders:
60 Seconds of Double-Under attempts
100 Single-Under

C.
Three sets of:
Banded Glute Bridge x 15-20 reps (fast)
Rest 45 seconds
Powell Raises x 6-8 reps per side @ 3111
Rest 45 seconds