Besides the boxing, I was very limited on time and keep in mind I purposefully not going heavy at all to minimize impact on my joints.........so this is why some of the stuff might seem "goofy"
Here we go (very short on time), all in a circuit
Incline Hammer Strength to Failure (went any where from 20 to 6 reps)
hammer strength shrugs--(12,10,8,6)
Supination Machine (30 secs of tension)
Pull ups
Rear Delt Machine (12,12,12,12)
1 and 1/4 Overhead French Press (6,6,6,6)
neck
four circuits hell of a workout