External oblique opener
External oblique opener with yes
Shoulder opener
Bicep opener

2 sets 10-12 reps one arm barbell bench press. Focus on external torque on way down and internal torque on way up

2 sets to failure of max distance oh yoke carry

2-3 sets of 100 ft heavy yoke carry with hands to the side

6 min emom of 5 rear delt raises + 5 barbell bicep curls

Cool down: 5 min plank hold (if you can do in 3 sets or less add weight)