7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

450-60-70/60-70-80

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

135-145-155/145-155-165

Cash Out:

Overhead Plate Lateral Raise - 3x8 @ 25lbs

Overhead Plate Raise - 3x8 @ 25lbs

TRX HSPUs - 15 then 5

Gironda8x8- Shoulders & Traps..

DB Lateral Raise – 20lbs

DB Bent-over Laterals - 20lbs

*Superset (15 second rest)

Seal Row - 35lbs

Cable Upright Row - 100lbs 

*Front & Back Lever in between sets 

Cash Out:

Dumbbell Lateral Up & Outs - 3x8 @ 15lbs

Max TRX HSPUs - 5, then 7!