Drop sets of T bar row and Shrugs (9 sets each)
10 sets of 30 flutter kicks
slow negative pullup between each set, ranged from ~2 seconds on the final before failure up to 45 seconds
Light day.
9 drop sets Bradford press (I'm focusing on shoulders lately)
And an hour of Krav Maga. If you leave that Krav class not drenched, you did something wrong, we get pretty intense.