Rolled out, some shoulder warm up.

BB Shoulder Press – TM = 185

x10 – 45 lbs
x8 – 75 lbs
x5 – 85 lbs
Working Sets
x 3 – 135 lbs (70%)
x 3 – 150 lbs (80%)
x 3+ -165 lbs (90%) I did 4 reps
AMRAP – 135 (70%) – 10 reps

SuperSet
4×10 – DB Light Shoulder Fly’s – 20#
4×10 – DB Frontal Raises – 20#

SuperSet
4 x 10-12 Heavy DB Shrugs – 75#, 85#, 95#, 105#
4×15 – Light DB Biceps Curls

I also did this Exterior Cable Rotation thing, strength the shoulders. did 3 sets on 8 each arm, low weight.

Rolled out and dipped out.