w1d5
1. BB push press - 4x6
2a. chin up - 4x6
2b. ring push up - 4x10
2c. 1 arm row - 4x8-12 each side
3. shoulder shocker series - 3x10 of each performed as a circuit, rest only as necessary between sets
a. plate front raise
b. db lateral raise
c. bb tall muscle snatch
d. recline Y with strap (trx)
-hold on to strap, lay back, straight arm raise to Y position overhead
4. planche practice - 5 minutes