Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 2,2,2,2,2,2,2,2,2,2

Joint rotations

Half get ups
32kg x 5 a side

Stacked presses
24kg+16kg x 2,2,2,2,2,2,2,2,2
28kg+16kg x 1 l,r

Single arm swing
32kg x 20,20,15,15,10,10,5,5

Renegade rows
32kg+32kg x 4 a side
36kg+36kg x 4 a side
40kg+40kg x 4 side

Jack knifes on floor
5,5 with 3 sec pauses in between reps