2 sets:
5 inch worm push-ups

10 scopion stretches

5 push-up to down dog

Bench & rig warm-up

3 sets:
5-10 reps building up in weight

*after each set 5 scap retractions and 5 ring rows

2 sets:
1:00 foam roll Lats and upper back
1:00 lacrosse ball smash chest and tri