Equipment Needed: A Torpedo or Medium Weights

Strength:

10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as needed for substantial recovery after the max set to cap the round.