5 Min FOam Roll / Own Mobility
4 Min Ergo
3 rounds:
30s Side Plank ( Each ) + 15s Push Ups + 15s Mountain Climbers
1+1 Banded Triceps Stretch

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

then...

1:00 Empty Barbell Shoulder Press
1:00 GHD Hip Extension