STANDING OVERHEAD ROTATORS:
3 X 15 5-10 LB DUMBBELLS

HIGH ROWS (WITH ROPE):
3 X 15

CABLE GOOD MORNINGS:
4 X 10

DUMBBELL SHRUGS:
3 X 10

DUMBBELL (JUMP) SHRUGS:
3 X 8

HANG CLEANS:
1 X 10
1 X 8
5 X 5

NEUTRAL GRIP PULL UPS:
3 X 5-8

BENT BARBELL ROWS:
4 X 6

SINGLE ARM ROWS:
3 X 8

DUMBBELL SIDE BENDS:
3 X 10 (EACH SIDE)

ALTERNATING V UPS:
3 X 10 EACH SIDE