1 DUMBBELL CLEAN AND PRESS
Sets: 2 Reps: 12 Rest: 90-120 sec.
Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor . Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) . Press the weights overhead . Reverse the motion to return to the starting position. That's one rep.
2A REACTIVE ROW
Sets: 2 Reps: 12 (each side) Rest: 30 sec.
Grab a light dumbbell in one hand and rest the opposite side's hand and knee on a bench. Allow your arm to hang . Explosively row the dumbbell to the side of your chest, letting go of the weight in the top position  and then quickly catching it and lowering your arm back to the starting position. That's one rep. Complete all your reps, and then switch sides and repeat.
Sets: 2 Reps: 12 Rest: 60-90 sec.
Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the floor . Squeeze your shoulder blades together and pull your body up until your chin is over the bar . Reverse the movement to return to the starting position. That's one rep.
3A ONE-ARMED MEDICINE-BALL WALL THROW
Sets: 2 Reps: 8 (each side) Rest: 30 sec.
Hold a medicine ball in one hand and stand a few feet away from a wall. Wind up as you would to throw a punch , and then throw the ball as hard as you can into the wall . Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps, and then switch sides and repeat.
3B BENTOVER LATERAL RAISE
Sets: 2 Reps: 8 Rest: 60-90 sec.
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the fl oor. Allow your arms to hang . Without moving your torso, extend your arms 90 degrees out to your sides . Lower them back to the starting position. That's one rep.
4 PLATE PINCH
Sets: 3 Reps: Hold for as long as possible Rest: 60-90 sec.
Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. Do not allow your palms to touch the plates. Squeeze the plates and hold for as long as you can.