Repetition Push:  Tabata Push ups
Repetition Pull:  Tabata Pull ups
Overhead Press:  Tabata Push Press (barbell or DB)
External Rotation movement:  Prehab: High hang muscle snatch 3x10
Shrugs:  Dynamic Snatch Grip Shrugs 3x10 (use straps if available)
S.O.G.O:  Barbell curls 3x8
          Skull crushers 3x10