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Warmup - At a comfortable pace, do 1 round of:
      Pushup (1.5 rep) - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Power Jerk
      We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like to work up to a 1RM.

#2  In 10 minutes, do as many quality rounds as you can of:
      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds
      DB Lateral Raise - 14 reps...

      Continue this pattern until you get to 10 minutes.