Icarian Standing lateral Raise 
15(15-20-25-30)

Seated Shoulder Press
8(95-115-135-155)

Weighted Dip 
8(0-25-45-70-90)

Hammer Strength Shoulder Press
3x12 (140)

Dumbbell Lateral Raise 
4x15 (15)

Overhead Triceps Extension
8(65-85-105-105)

3 rounds:
15 Plate Raise (35) 
15 Rope Triceps Pushdown (60)