OPTION 1: STATION
100ft Sled Push
100ft Sled pull using rope or hose*
10 Hammer Strikes per side
*Wear work gloves. After you have pushed the sled, grab the rope or hose and sit down, dragging the sled back to yourself.
OPTION 2: GYM
Military press. Start with empty bar and work up to working weight. Sets of 10+ pull-ups or chin-ups between each set.
Put on a belt. Do one all out set at working weight
Take about 25% off the bar. 5 sets of 5, alternated with 10+ pull-ups any grip or variation.