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

Hammer Strength Shoulder Press
15(90) 12(120) 10(150) 8(180)

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

Hammer Strength Chest Press
15(90) 12(120) 10(150) 8(180)

Nautilus Multi-Triceps 
15(70) 12(80) 10(90) 8(100)

Rope Cable Triceps Pushdown 
15(30) 12(30) 10(30) 8(30)

Single-Arm Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Flex Leverage Seated Row
10(140) 8(150) 6(160) 4(180)

Single-Arm Hammer Strength Low Row 
10(180) 8(270) 6(360) 4(410)

Hammer Strength Standing Shrug 
5x12 (180)
(rest :20 between sets)