Dynamic W/u

Then:

3×10 shoulder dislocate

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

3×10 reverse fly @ 10# DB

Then:

3x(1-6) pull up ladder

3x(1-6) push up ladder

Then:

10×10 bench press @ 95#x6, 115×4

Then:

4x(30sec on/30 sec rest in OH) Press