Strength
4 sets
6-8 half kneeling landmine press
4-6 strict pull ups

Rest :60 between sets

3 sets

8-10 DB/KB floor press
8-10 BB upright row

Rest :60 between sets

2 sets

12-15 BB bicep curls
12-15 seated DB/KB tricep extensions

Conditioning:

4 rounds
25/20 cal machine
20 wallball
200m run