5 min Foam Roll
4 min ergo
3 rounds:
10 Banded Pass Through + 5 Banded OHS + 30s Banded OHS Hold
1:00 + 1:00 Lat Stretch
5 GM
5 BS
5 Elbows Rotations
5 SN Grip Press
5 SN DL
5 OHS
then
30 Elbow plank to push ups plank
30 Banded Pull Apart