3 sets Db rows alt sides 12-15 each side 
Db oh press x 12-15 reps 
Db curls 12-15 reps

4 sets 
Sb front squats x 5 rep with a pause 

2 sets 
100 ft HEAVY sled push 
100 ft reverse sled drag 
Then….
Directly after second set with a light sled 200 m sled sprint. All out effort here don’t let up!

5 sets 
5 sumo deadlifts of 4” blocks heavy 
5 rear delt raises