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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 - 4 sets x 8 reps

Start somewhat light then add weight each set. 

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  Do 3 rounds of:

24" Box Jump                 15 reps

DB Farmer's Walk           100-150-200 meters

Then do 3 rounds of:

DB Row                   12 reps each side

DB Thruster            16-20-24 reps

Then do 3 rounds of:

Run                                              200 meters

DB Ground to Overhead              12-16-20 reps each side