Shoulder rok
10x each side, 5x each side
DB bench 55# 4x25
Grenade lat pull downs 3x10
Speed bench against double red minis
225x3x6 sets
245x3x2 sets
-all 15 sec rest
Shoulder saver against double red minis
225x10 close grip
275x10 moderate
315x10 competition
275x10 moderate
225x10 close
Grenade triceps push downs
4x25
Banded rear delts
4x25