50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)

Then,
Glute Activation:
2 Sets of:
10 Bird Dogs
10 X-Band Walk Left/Right
10 Banded Goodmornings

2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
Rest 60s

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.