Mobility/Stability -
30 sec world’s greatest stretch
30 sec inchworm to push-up

Main - 4 sets - 1 min rest
Bench press - neutral grip - 10x
Or
Incline push-up (12x)

Superset - 3 sets - 15 reps - 1min rest
Tricep kickbacks
Chest fly

Supplementary - 3 sets - 20 reps - 30 sec rest
Skull crushers

Finisher - AMRAP - 1min
Mountain climbers