Dynamic W/u

3×10 shoulder dislocate

Then:

2x(30sec on/ 30sec OH rest) @ 10# DB

two rounds 1 min rest between

Then:

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

Then:

5×10 DB Bench @ 60,70,75,75,75

Then:

5 rounds push ups to failure. 1 min rest between rounds

Then:

5×5 feet-to-hands