For anyone else it would be warm-up

20 free standing leg swings - front and back, side
Arm swings
40 odd dowel HPS
Band pull-apart external rotator series
Band dislocates

5RNFT
10 x 10kg dumbbell single leg Romanian deadlifts - 5 each leg - alternating
10 x 12kg renegade rows - 5 each arm - alternating
10 air squats