Buy in:
2 sets:
12 Strict chin ups *1 sec pause at the BOTTOM of each rep
10 Wall squats
12 Hip extensions *1 sec pause at the top of each rep

Strength:
2 sets: (45-60 sec rest between sets)
10 Bench @ 10*x1 TEMPO *partner will pull the bar off your chest back to the top for the next rep
10 DB floor presses

3 sets: (45-60 sec rest between sets)
12 Inc DB flyes
12 Lateral DB raises

Conditioning:
8 Rounds
20/15 Cal row
2 minutes off