2 rounds:
10 Lying Shoulder External Rotation (5)
10 Plate Circles (5)
10 Single-Arm Pullover (5)
10 Supine Scaption (5)

Hammer Strength Shoulder Press 
15(90) 12(110) 10(130) 8(150)

Dumbbell Lateral Raise 
15(15) 12(20) 10(25) 8(30)

Hammer Strength Chest Press
15(140) 12(160) 10(180) 8(180)

Nautilus Mult-Triceps 
15(80) 12(90) 10(100) 8(100)

Rope Triceps Pushdown 
15(20) 12(20) 10(20) 8(20)

Single-Arm Hammer Strength Front Pulldown 
10(140) 8(160) 6(180) 4(200)

Single-Arm Hammer Strength DY Row
10(180) 8(230) 6(270) 4(320)

Single-Arm Hammer Strength Low Row
10(180) 8(230) 6(270) 4(320)