Easy 1-mile run (2-mile bike).
Then: (down and back)
Low hip bear crawls
***Stand upright, then place hands on floor in front of you, walk your hands out until you are in a FLR position, then walk your feet to your hands. Repeat until you are complete with 1 trip down and back.
If you find these movements difficult to perform with full range of motion, mimic the original movement as close as possible, and reduce the range of motion as needed.
75 reps, Sumo-deadlift High Pull
Scale as needed by weight or reps.