Weight of the World.

Pre-Workout Stretch (upper)

Warm-Up (3 rounds)
*Light weight
20 Dumbbell Shoulder Press
20 Dumbbell Reverse Flyes

Superset (4 rounds)
15 Cable Pull Down
15 Dumbbell Lateral Raise

Superset (4 rounds)
15 Barbell Shoulder Press
15 Cable Seated Row

Superset (4 rounds)
15 ea arm Single Arm Cable Lateral Raise
15 Barbell Deadlift to Upright Row

After Burners
50 Burpees Pull-Ups 

Post Workout Stretch