I’m a police officer who holds strength & conditioning certs for my own benefit. I’m hoping to help our department soon (have to present myself to the brass).
If I could get my co-workers to agree to an absolute bare minimum training program it’d only have pulls. Pull ups, rows, reverse flys, face pulls, J Rope pulls (see Lee Boyce), Romanian dead lifts, and hip thrusts. I’d ask them to do at least one exercise from each plane plus some core work twice a week. Vertical pull, horizontal pull, hip hinge.
This would combat the effects of sitting in a car all day and wearing a duty belt. When I suit up for work I gain 30 lbs from the uniform and gear.
I wouldn’t program the mirror muscles (for a bare minimum program) because they’d be more likely to add those on their own.