Mobilize, then:

Gymnastics Primer
Every 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
5 Strict Pull-Ups
10 Wall Ball Shots
20 Supinated Grip Band Pull Aparts

*Perform this at 70-80-90% effort.

35-54: 30/20 lbs to 10/9′ target
55+: 20/14 lbs to 10/9′ target

Five sets of:
Strict Press x 5 reps @ 70-75% of 1-RM
Rest as needed

Every 2 minutes, for 10 minutes (5 sets):
50’ft Back Rack Walking Lunges

Please use a load that allows you to be controlled on your descent and not let your knees crash into the floor

Three sets of:
60 Seconds HEAVY Sandbag/Medball Bear Hug
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds