22/2 Shoulders 

Seated DB press

20 10/10/4/9/6 (15 min)

Seated DB laterals

4 1x20

6 3x15

Slight forward lean while seated. No pinching shoulder blades. Slight elbow bend. No clunking if starting from hammer hold. 

Standing cable rear fly C5

5 2x10

10 13/10

5 1x15

Pendlay row

50 1x10

65 2x10

HS lunge machine shrug

20 2x12

25 2x15

Orange band pull ups

0:00 10/10/5

6:00 6/5/5/5

13:00 4

Finished 50 reps in 14 minutes. Next time use a lighter band. 

Leg raise

3x20