2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)

All exercises done at a Tempo of 4-0-1
MAG Bar Front Pulldown (narrow supinated) 
3x8 (110)

MAG Bar Cable Long Row (mid neutral) 
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover 
3x8 (100)

EZ-Bar Cur 
3x8 (65)

Incline Seated Dumbbell Curl 
3x8 (25)

Hammer Curl 
3x8 (30)