5 min Foamroll
4 min any machine
3 Rounds:
30s Side plank ( each ) + 15s push ups + 15s mountain climbers
1:00 + 1:00 Banded lat Stretch
5 GM
5 BS
5 Elbow Rotations
5 Press
5 DL
5 FS

Then:

1:00 Max Empty BB press
1:00 Superman Hold