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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  Standing BB Shoulder Press - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

Standing DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raises.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.  

#3  This is with a partner.  Each partner will do:

24" Box Jump                        6 sets x 10 reps

BB Row                                  5 sets x 12 reps

Medicine Ball Wall Ball          4 sets x 18 reps

Double Under                         3 sets x 50 reps

Only one partner is working at a time.  

Partner A will do 10 box jumps, then Partner B does 10 box jumps,

back and forth until each partner has done 6 sets.  Then move on 

to the rows.