With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

EMOM 20:
MINUTE 1: 10 RDLs (185, 125)
MINUTE 2: 5 High Box Jumps w. step down (30, 24)
MINUTE 3: 2 lap Heavy Farmer Carry
MINUTE 4: Rest

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling