Low Bar Box Squats: 3×8. Pick a medium weight and hit for all three sets.
Single Arm DB Press + Single Arm DB OHS (5+5). Press and ohs on right arm and then switch to the left arm.
Pull ups or lat pull downs x 10
Light Dumbbell Flies x 10. Slow and Controlled.
L sit on parallels or rings x 30-45 seconds. accumulate if needed.