Stretch. Use light weights during stretching to prepare muscles for workout.
4 x 12 Lateral shoulder raises. Use heavy weight to failure^, finish with smaller weight.
4 x 15 Plate shrugs
4 x 10 Rear delt machine
3 Round Superset for grip strength:
Close grip hang to failure. Close grip pull ups to failure.
Wide grip hang to failure. Wide grip pull up to failure.
*Close & Wide = 1 set
4 x 15 back extension machine
4 x 15 tricep dumbbell kickbacks
Superset: 4 x 12 tricep push down
4 x 20 standing lat pull down
30 body weight squats
100 sit ups
3 rounds plank to failure
^To failure, meaning to perform the exercise until you can no longer lift the weight or use correct form