3 ends 30s. on 10s. off

Dorsiflexion matrix L
Dorsiflexion matrix R
Reverse Lunge Progression L
Reverse Lunge Progression R
pistol 2 down 1 out L
pistol 2 down 1 out R

Play time 4 minutes, test if you can get a pistol. Then how many. Alternate legs, extend your hip all the way up. You can try counterbalance with 2,5kg plate.

Then

4 rounds
Keep steady pace, rest in minimal.

15 DBL KB DL 32kg/24kg
8-12 Deficit Push Up ( scale to hand release push up)
15 GHD Hip Extension
30m D ball carry (if don't have D ball, do 50m Front rack carry AHAFA)