4-5 super sets :

8 good morning + 5 front squat + 5 back squat 

• go heavy
• start with empty barbell / light weight

Do 15 minutes / 3 persons

20+20 m Sled/Prowler pull w/srtaps (moderate weight) + 10 kb russian swings (moderate weight)

• fast !
• sled/prowler moves all the time