High Rep Heavy Density Training - Shoulders/Traps...

Pure Strength SP - 3x8-7-5 @140lbs

Bent-Over Raises - 3x8-7-5 @ 40lbs

Barbell Shrugs - 1x8-7-5 @ 315lbs/Dumbbell Shrugs 2x8-7-5 @ 115lbs

Dumbbell Upright Row - 3x8-7-5 @ 55lbs 

Cash Out: 

Kettlebell Iron Cross - 3x10  @14kg (30lbs)
Overhead Plate Raise - 3x10 @ 45lbs