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Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  In 20 minutes, do as many rounds as you can of:

Run                            200 meters

Burpee                       16 reps

BB Row                      16 reps

Air Squat                   32 reps

Regular Pushup         24 reps

DB Farmer's Carry      50 meters