5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
2 Minute Pigeon Pose on Box ( each )

5 GM
5 BS
5 Elbows Rotation
5 Press
5 DL
5 FS

Then...

30 Double DB plan rows
30 Single Leg Glute Bridges