Warmup:
1:00 bike
10 PVC pass throughs
10 KB swings
10 Goblet squats

Strength Work:
3 sets –
10 Pushups
1:00 KB front rack hold
10 Strict Pullups

then

3 sets –
10/8 Cal Assault bike
30 single leg glute bridge
:20 static Hold
rest 3 minutes between sets

Midline:
3 sets –
:30 plank
:30 plank L
:30 plank R
:30 sandbag hold

Mobility:
1:00 pigeon stretch
1:00 frog stretch
1:00 twisted cross