Start off w/ some foam rolling and hip mobility drills.

Hip mobility

Next:

10 Walk outs or Inch Worms

10 Burpees

1 hand high pull (dumbbell or kettlebell)  3 x 8-12 reps w/ each arm

1 hand overhead squat (dumbbell or kettlebell)  3 x 8-12 reps w/ each arm

1 leg  2 hand dumbbell or kettlebell over head press. 3 x 8-12 reps w/ each leg

3 X 20 walking lunges

80 pushups in as many rounds as it takes.