Box Programming Dynamic Warm-up that consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
10 Bird Dogs each side - slow + controlled hold end ROM for 1 count on each rep.
Then,
3 Sets of:
3 Box Squats from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps

Squat to a Box

For Time: 
150 Wall-Ball Shots, 20# / 14#

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.