Dynamic warmup (10 min)
DB Bench + Chest Fly - 3x12 + 10 Chest Fly/set
BB Incline Bench - 3x12
Standing DB Military Press - 3x15
Skullcrusher -4x15
Weighted Dips - 3x12
Straight Bar Front Raise - 4x20
Assisted Handstands - 5x :45 holds; :30 rest/set
MetCon
KB Swing + Row - 8 min EMOM; 3 KB Swing/arm + row for remainder; repeat every minute on the minute
Static stretch (10-20 min)