Warm UP 2x's:
1 min Down Dog
10 boot strappers
up and back bear crawl
up and back high knees
up and back butt kicks
up and back alligator walk
4 precision strides

1 min each leg banded down dog ( take band high in hip crease)

4X8 (4 ea side) turkish get ups. Can use KB, DB or lite rock

3 rounds
short lap heavy farmers carry KB, DB or rock
20 alt Barbell Zercher lunges https://youtu.be/i5GFxqxUR8M 
10 KB swings 35/53#