Openers

5 sets of 5 reps
Rear delt raises

5 sets of 5 reps
Lateral raises

5 sets of 5 reps
Incline dumbbell bench press

3 sets of 5 reps bench press
60,70,80 %

100 reps for time
Front delt raises with 45/25 lb plate

5 sets with no rest
Hammer curls x max reps + 5 barbell bicep curls every time you break

5 sets 3-5 reps
Wide grip pull-ups