Shoulders.

Strict Bar Muscle Up - 5x3

The Shoulder Shocker

• 3 Sets of 8 Reps each exercise 
• No rest in between exercises

1. Seated plate raise using a 25 pound weight plate.
2. Seated lateral raise with light dumbbells (15 pounds). 
3. Seated clean and press, strict form, using the same dumbbells. That’s a shrug, an external rotation, and half-press.