warm-up
ball bridge
hamstring curl
ATY
Push-ups
4 rounds

Back workout
2x12 deadlift
3x12 bent row
5x5 single arm row or renegade rows
4x15 shrugs

3x10 pull-ups
2x8 mixed grip
2x6 behind the back

3x10 side laterals
3x10 row to Y raise