5 min Foam Roll
4 min any machine
3 Rounds:
6 Ring Row + 12 Hollow Rocks + 18 Reverse Lunges
2 min Child Pose
5 GM
5 Back Squat
5 SN Grip Press
5 SN Deadlift
5 OHS

Then

1:00 Sn Grip OH Hold
1:00 Glute Bridge Walkouts