3x10 Dumb-bell fly @ 50#'s each hand, without setting down then do 10 reps of neutral grip press

Super set with

3x10 Chin Ups

Mixed up 1x10 each arm 50# 1 arm Snatch, with KB swings in sets of 10 and man makers with 25# dumbbells

mixed in 3x10 Pull Ups with those

Man Maker total = 30
KB Swing total = 30 or 40

End with Dumb bell hammer curls @50# mixed with 12# weighted ball taps

Then 10 parking garage hill sprints - hard on 4-7 & 9, lighter on 1-3 & 10