Run 1 mile to start.

Then, start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- BB Strict OHP (95/65) 
15X- Plate Side Arm Raise (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- Alt. DB Incline Bench (55/35’s) RL=1 
10X- TRX Skull Crusher

C3: 4 sets. Rest 1 min after set. 
5X- DB Floor Chest Press (70/45’s) 
10X- Tricep Kickback (25/15)