5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
30s Side Plank ( each ) + 15s Push Ups + 15s Mountain Climbers
2 Min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then...

1:00 Max Shoulder Press
1:00 GHD Extension / Superman hold