High Rep Heavy Density Training - Shoulders/Traps

Pure Strength SP - 3x8-7-5 @125lbs

Bent-Over Raises - 3x8-7-5 @ 27.5lbs

Barbell Shrugs - 3x8-7-5 @ 295lbs

Dumbbell Upright Row - 3x8-7-5 @ 40bs 

Cash Out: 

Bent-Over Raises - 1x12 - 20lbs
front Raises - 1x12 - 20lbs
Standing Overhead Barbell Press - 1x12 - 95lbs
rest 60 seconds, then
Seated Lateral Raises - 1X12 - 20lbs
Seated Press Behind Neck - 1x12 - 75lbs

OH Plate Raise - 3x15 @ 25lbs

* finish with 30 reps (seated) @ 10lbs