External oblique opener
Hinge
Shoulder opener

3 sets z press x 12 reps

Pendlay Rows & Single Arm Dumbbell Presses 3 rounds to failure. Rest as needed between rounds.

Sandbag Front Rack Lunges & Sandbag Front Squats 3 Rounds to failure. Rest as needed between sets.

Cool down: Every :30 sec complete 3-5 strict supinated grip pull-ups pulling your sternum towards the bar while maintaining a bit of an arch to focus on lats