Shoulder mobility drills
4 drills

Bench
barx12
90x12
140x12
190x5
230x5
280x3
320x1
add slingshot
370x1
*no pain!

JM Press with SSB Bar
4 sets of 15

Sissy dips(catapult)
4 sets of 12

Tricep pressdown
4 sets of 30

Abs
4 sets of 15