Overhead Press:  Db Press 4x12+
Repetition Pull & Push:  4 Rounds:
                        Push ups- max reps (rest 1:00 in plank                  position)
                       Ring pull ups- max reps (set ends when you let                 go or drop from rings)
                      (Rest 1:00)
External Rotation: Bullet Proof Shoulders:
                   Side Plank Retractions 1x20 each side
                   Mod. Push up holds 3x15 each side
                   Scap push ups 1x15
                   T's 4x5+5sec overload
                   W's 4x5+5sec second overload
                   Cuff Isolation 1x15-30
Shrugs:  Dynamic clean grip shrugs 3x8
Suns out Guns out:  4 Giant sets:
                    a.) DB bicep curls 4x8-12
                    b.) Banded tricep push downs 4x8-12
                    c.) Banded tricep pull over 4x8-12