Post meet and moving across the country in a week so all of my training has been on the fluffier side. Once I have some settled roots I'll return to normal training.

Started with three rounds of
Rear raise to failure
Front raise to failure
Side raise to failure

High incline DB press x8x4

Low incline key press x8x4

Hammer strength rear delt rows x10x4

Cable side raises x10x4

DB bicep curl x10x4

Overhead tricep extensions x10x4

DB hammer curls x10x4

Tricep push downs x10x4