Buy In: PVC Shoulder Complex-  10 reps each (w/PVC): scapular elevation (think barbell shrug) scapular depression (think bury the neck w/ pvc in ohs postion)  retraction (assume a locked out bench press position and squeeze shoulder blades together and release), internal/external rotation swivel w/ elbows@90 degrees (bar finishes just above head and touches sternum), and shoulder dislocations or consult trainer. 

Shoulder Press

1x3@60%

1x3@70%

1x Max Reps@80%

then:

5 Rounds of

10 KB Swings

15 Push Presses (115/75)

20 Push Ups