HPC x 3
Weighted Sit Up x 8
Your Last 3-4 sets of HPC should be at about the same weight, something you can hit cleanly, weight the setup however it works, hold a medicine ball, a db, whatever you have, you can anchor the feet
Floor Press x 10,8,5,5,5
Chin Up x MAX
Use Barbell on the floor press, find a heavy set of 5, go for broke on the chins
In 10 Minutes
Sandbag Carry x 100ft
10 Slam Ball over Lunge
8 Plyo Pushups over Ball
For the slam ball, step forward to a lunge position, back knee about 6-8 inches away from ground, slam ball over the front leg with an explosive downward twist.
For the pushups, one hand stays on the ball for the rep, then push up explosively over and switch hands.