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
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Add weight for sets 2,3+4.
#2 Do 3 rounds of:
DB Lateral Raise 12 reps
DB Shrug 12 reps
REST between rounds.
#3 With a partner, do:
Goblet Squat 160 reps
Inverted Row 120 reps
Regular Pushup 200 reps
DB Ground to Overhead 80 reps each side
Only one partner working at a time. Number of reps is the total
for both partners. Finish all the reps of goblet squat before you
move on to inverted row. Finish all the reps of inverted row
before you move on to pushups, etc. Divide up the reps between
partners however you want.