3x10 Shoulder Dislocate

2x (30s work/30s "rest" in OH position) - push press(strict press)

Three sets @ 2x15# DB

Then:
3x10 Front Raise @ 2x25# DB
3x10 Lateral Raise @ 2x25# DB
3x10 Reverse Fly @ 2x20# DB

Then:
3x10 Strict Bent Row @ 95#

Then:

50 Pull-Up (strict as possible)