1.Half kneeling med ball chest pass. 3-5x/side 3x. rest to recovery. 

2. Goblet squat 4×8 

3. Single arm Kettlebell press 4×8/arm. If you have 2 kettlebells of the same weight use both, keeping one racked while pressing the other.

4. Conditioning:

a. Hand-release push-up 10x

b. Chin-up 4x

Every minute, for 10 minutes

Post weight used and results in comments.