BB Shoulder Press 10×5
Start with empty bar. Add (10lb/5lb) ea set.
Rest 30sec between sets for 1st 3 sets, :60sec for the next set of 3 sets, :90sec rest for remaining sets.
At failure drop wt down and continue until completion of all 10 sets
DB work 5×3
Shrug with 3 sec hold at top
Sprint the distance and for your rest
walk back to the start.