Click on the link for each exercise to see a video demo.
Barbell Press
3 x 10
Pushups
100/50
Dumbbell Side Raise x 15
band pull a parts x 15
ring facepulls x 15
3 Rounds
Single Arm DB Row x 12/side
Scapular Pull Up x 12
3 Rounds
Zottman curls x 10 (start the video at :46)
Dips until failure
3 Rounds