High Intensity Strength Training

Warm-up
Then:
High Intensity Training (HIT)
5x BB Deadlift
5x Single Arm Shoulder Press
5x Chin-ups
5x Ring Dips
5x KB/DB Shrugs
5 sets – each rep through the concentric – eccentric phase to take 10 seconds each. If need be lower the rep range but stay strict.
Then:
Cool down