500 meter row
Shoulder Rotations-10 reps
walk outs-10 reps

4 rounds of:
Over Head Farmers Walk (one lap around the gym)
Kneeling Arnold Press-12 reps->see video and notes
Dumbbell High Pull-12 reps
single arm lateral Raise/hold-12 reps->see video and notes
Barbell Front raise-12 reps

4-5 Rounds of:
.25 mile run
30 wallball
20 Ball slams

NOTES-for the Arnold, The dumbbell is in the same hand of the knee that is on the ground.
For the lateral raises, each round be sure to start with a different hand. If round 1 starts with the left arm holding then round 2 you will start with the right holding while the left does raises.
This is a tough one so scale back the wight a little bit. Have fun

Cool Down Stretches