Warm-Up
2k Row
and
2x 3 Position plank (mid, left, right) 1 Minute per side, 15 seconds between position. no rest between sets

Strength
10 Rep Max Reverse lunge
then...
4 Rounds not for time, but no rest during round
10 Reverse Lunges (80%)
30 Banded Kettlebell Swings (heavy)
50 Tuck Crunches
rest as needed