General Warmup
4' For Quality
10 Jumping Jacks
10 Mountain Climber
10 RDL with reach (5/leg)
Mobility
Ballistic leg swings
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
Specific Warmup
2 Rounds
10 Air Squats
10 alternating lunges
10 Presses (5/side)
10 Scap. Push-ups
Workout
E7MOM (4 Rounds)
40 Odd Object Thruster
30 Push-ups / elevated Push-ups
20 Air Squats
scale reps if needed
Cooldown
Lower Body Flow (Link)