7-23

3 sets of
3-way shoulder raises
8 lateral
8 front
8 rear delt

3 rds
8 bench press or floor press
10 bent over rows

3 rds
10 depth pushups or dynamic pushups
10 ring Rows

WOD
Gunshow

Tabata
Strict Press (empty bar)

Rest 1 min

Bicep curl (empty bar)