3 Rounds 

Laying Cable Upright Row

Pushup To Full Range Side Lateral Raise

Laying Cable Rope Press

3 Rounds 

DB Front Raises 

Wall Taps 

Standing Alternating DB Clean & Press 

Treadmill HIIT

10 Min: 1Min Run - 1Min Walk 

3 Rounds 

Half - Full Range Lateral Raise 

(you can use heavy weight for first part and lighted up for full range) 

Mt Climbers

Standing Single Arm Shoulder Press 

3 Rounds 

Cable Rear Delt Fly

Plank

Cable Upright Row