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Row 5min, then stretch hamstrings and low back for 2-3min

work up to heavy deadlift for 3 reps.  take as many sets as needed.  only use 75-80% of 1rm

then  3x10 Glute ham raise

then

L-sit holds from the pull up bar or ground (10 second hold 20 second rest 6 rounds)
Plank hold with or without weight on your back. 3min total time.  if you drop down the clock stops.

Last but not least- 5 100m sprints.  full recovery between sprints.