TGU: 16kg x 1/1 x 2
Lots of Joint mobility and Z drills
Double 28kg bells:
Press x 6
Squat x 8
rest and repeat 4 times (The front squats immediately after the presses helped me find a strong abdominal bracing effect and shoulder work.
Bodyweight Pullup: 3 x 10
One arm swings: 28kg x 5:00 switching every 15 or so--set it down a couple times.
Heavy bag work and a tennis match.