Buy in: Walk 200 meters. 10 reps- leg swings each side, front to back and side to side. Air squats. Hip thrusts on bench. Pigeon. Static spiderman lunge stretch. Mobilize. 5 reps of each movement in the workout.
24 minute AMRAP
25 Hip thrusts on Bench with Hip Circle
10 lunges with KB overhead left hand, 10 lunges with KB overhead right hand
15 reps Russian KB swing
10 jumping squats
Run 400 meters