Ladder

3x (slow)
10 push-ups
15 squats

8 min shadow boxing (1#/hand)

Every set supplemented with alt one hand swing (35#)
5 squat thrusts
10 push-ups
20 kbell curls (50#)
30 prisoner squats
20 kbell curls (50#)
10 push-ups
5 squat thrusts

3x
5 roll outs with ab wheel