Warm Up
Shoulder mobility
Stretch up
Chest opening
Back stretch

2 rounds of:
3 push ups to cobra
10 sit ups
5 inch worms
20 high knees on the spot

Skill / Strength
Turkish Get Up
3 sets of 4 reps on each arm

Push Press @ 70-80%
Push Press
6 X 4

8 rounds per movement, each round is 20 seconds on, 10 seconds off

Ring Rows
Mountain Climbers
Wall Balls
Shoulder Taps