1. multi directional medicine ball throws - about 30 total reps
2a. bench press - 5x4
2b. plyo push ups - 5x4
3a. inverted body row - 4x10-12
3b. db incline press - 3x10
4. shoulder shocker series - 3x10 of each performed as a circuit, rest only as necessary between sets
a. plate front raise
b. db lateral raise
c. bb tall muscle snatch
d. recline Y with strap (trx)
-hold on to strap, lay back, straight arm raise to Y position overhead
5a. heavy sled drag - 5-10x30 meters
5b. side plank - 5-10x30 seconds
- between every drag set, you rest in plank position, then drag again