Warm-up:
5:00 of hip and shoulder tissue work, then 2 sets of
15 Kip swings with hips only
15 Meter butt kicks
15 Meter high knees

Body Work:
1) Barbell close grip Bench Press: 4×15 Reps (increase weight each set if possible) 2-3 Min rest between sets
2) DB kick backs: 3×15 Reps, rest as needed
3) Push ups: 3x max reps, 2-3 Min rest between sets
4) Incline barbell skull crushers .: 3×12-14 Reps
Superset with 
5) Barbell Curls: 3×12-14 Reps, 1 Min rest between sets

Core Work
3 Sets
30 Sec side plank right & left side
30 Side crunches right and left 

Optional Workout: For Time
21-15-9
Box jump 
KB thrusters

Recovery:
Shoulders and Spine