Warmup - With an unweighted BB, do 2 rounds of:
Clean Grip Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Go light for Set 1, then try to add weight each set after that.
#2 In 12 minutes, do as many rounds as you can of:
Reverse Bear Crawl - 25 meters
DB Farmer's Walk - 100 meters
Double Under - 20 reps
Air Squat - 15 reps
Pullup - 10 reps
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