Well, this semester will not be boring.
I timed my workout: 1:25 total (without the walk) and that included all shoulder PT, monster walk exercises and upright psoas march (perhaps add 20 minutes prior?)
Then the walk was 45 minutes with about 10 minutes transition
Walk was pain free.
The workout:
crunch: 10 regular, 10 chin
6 sets of 5 pull ups (2 were chin ups); note: I adjusted the bar to make it more level and that helped.
then pull ups with holds: 10 second, 15 second, 15 second plus second rep, 10 hold (5 total reps)
slant push ups: 2 sets of 30
Swiss Bar bench: 5 x 134, 4 sets of 4 with 150 (4-5 min rest)
shoulder shrugs: 3 sets of 10
high incline: 10 x 75, 10 x 85, 5 x 96 (all full reps)
curls: 3 sets of 10.
Then the walk.
Note: had slight shoulder soreness (right) before starting.
Life of an old goat 