Every 1 min for 32 mins, alternating between:
Min 1: Bike
Min 2: 2 Back Squats, pick load
Min 3: Bike
Min 4: 5 L/5 Rx ¼ Turkish Get-ups, pick load
*Back Squats start roughly at 60% of your 1RM and increase weight each round building to heavier sets.

Post Work
3 Rounds for Quality:
10 Hip Extension + :05 sec hold at top of each rep
:20 sec Hollow Hold
10 Rear Delt Raise + :05 sec hold at the top of each rep
-Rest as needed between Rounds