Today is a bit of a longer session. If you need to modify for time then drop the last part of the workout. Do you best to get in the military press, pull-ups, and dumbbell bench and row. Hit it hard and make it count.
Military press @21X1 x6-8 reps, no rest
Prone trap raise x15 reps, 1-2 minutes rest between sets
*When performing exercises to a prescribed rep range, always aim to acheive the upper end of the rep range. If 6-8 reps is prescribed and you are nearing maximum effort at 8 reps, then stay at the same weight. If after 8 reps, you feel like you could have done more, then increase the weight. If you acheive only 6 or 7 reps then hold or reduce the weight to ensure you’re still falling in the 6-8 reps range.
Strict pull-ups @21X1 x5-6 reps
Rest 1-2 minutes between sets
8-12 reps, Dumbbell bench press press @20X1, no rest
12 reps per arm, Single-arm dumbbell row, 60-seconds rest
10-15 reps front raise, no rest
10-15 reps lateral raise, no rest
10-15 reps, bent over reverse fly, 1-2 minutes rest
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.