DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
1 set x 2 reps
Try to add weight each set.
#2 Do 3 rounds of:
Goblet Squat - 20 reps
BB Nosebreaker - 15 reps
Then immediately begin 3 rounds of:
Burpee - 15 reps
DB Farmer's Walk - 100 meters
Then immediately begin 3 rounds of:
BB Push Press - 15 reps
DB Hammer Curl - 15 reps
Then immediately begin 3 rounds of:
Pullup - 15 reps
Tire Pull - 45 seconds, as far as you can w/25 lbs in tire
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