1. activation
a. 3x10 plate front raise
b. 3x10 DB lateral raise
c. 3x5/5 Banded ext rotation

2. 10min build to heavy 1 rep
Press or bench press

3. Every 2min complete (12,14,16)
3x10@60% of part 2 Press or bench press

4. Every 2min complete (18,20,22)
3x3@80% of part 2 Push press or 3x5/5 1/2 K. DB press

5. tabata