20/15/10 Reps of:

Sandbag high pulls
TRX rows
Sandbag rotational lunges

4 x 6 reps - Negative shoulder press with a 4 second hold in each of 3 positions

4 x 6 reps - negative side raises with a 4 second hold in each of 3 positions

5 Barbell shoulder press with 5 barbell upright rows
x4