I'd rather cut to the chase and get to the meat of the issue.

 

Today's Training:

Dynamic Bench Press: 10x3 @ 60%

OHP: 10X3 @60%

Push Ups:

Men=195 in as few sets as possible

Women= 100

 

DB Lateral Raise: 4x15

 

Paused Shrugs: 4x5