20 minutes stepmill (15 minutes easy, level 4) 5 minutes Tabatas 20:10 (level 14)

My shoulders were SUPER tight so I spent a good amount of time mobbing them up before my workout

Shoulder Mobility Work:
Banded Shoulder Distraction
Lacrosse Ball Subscap Release
Lacrosse Ball Posterior Scap Release
Cuff stretch
Kneeling Shoulder Stretch
Reach Roll Lift

3x15 Lateral Raises (light) to warm up (5lbs)

Pullups (Extra Wide Grip) 1x5
Pullups (Shoulder Width Wide) 1x5
Chinups 1x5
Supinated Grip 1x5
Weighted Pullups 3-3-1 (50lbs was my 1 rep pullup)

Heavy Shrugs 3x5

SUPERSET (2 rounds)
60 seconds spidercrawls
10x Unilateral OH Barbell Press

SUPERSET (2 rounds)
60 seconds spidercrawls
10x Arnold Press

SUPERSET (2 rounds)
60 seconds spidercrawls
6-8x Heavy Seated Side Laterals

4 Rounds:
Neutral Grip Lateral Pulldown 15x
Rear Delt Dumbbell Fly 10x
Plyo Pushups 5x
Shoulder Emphasis Dips 5x