Shoulder and leg mobilizers (multidirectional swings, McKenzie pressups, iron crosses, scorpions, etc) warm up.
5 rounds of 15m of 3x weighted strict press-ups (elbows pointed forward, weights resting below your chin; straighten arms straight up, drive your head forward through your arms), then 3 steps, then repeat. Alternate rounds with a partner. Every round, try to increase the weight. Arms should be failing by the 5th round.
2 rounds of the following:
60m heavy farmer's carry
15 (each leg) reverse lunges
60m farmer's carry
15x weighted goblet squats (use one of your weights)
60m farmer's carry
15x frog squats (hands touch the ground when in full squat, small jump off the ground when standing)
60m farmer's carry
15x kettlebell swings
Roll out on foam rollers.
Dec 1 - check any agility night I've posted. Ladder exercises, most likely. Bout this weekend.
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