warm-up
shoulder traction
mobility
blast strap pushups - 2x12
BP - bar x15, 95x6, 135x6, 185x3, 225x3, 275x1, 315x3 <--- add 2 board, 365x1
405x3 <--- add 3 board, single ply Titan Katana
455x1
495x0 <--- touch...and that's about all. Totally killed my shoulders
495x0 <---3 Board *Not good. Bicep tendon was on fire.
Lying Kettlebell ext on ball - 58x8-10x3
Ketllebell Row - 106x10x3
Face Pulls - 2x15
Dumbbell Upright Row - 3x10
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