shoulders and more shoulders

PreFatigue

run 300-400m between each set.

Standing shoulder press 15# dumbbells, do max reps slow pace
Standing shoulder press 30# dumbbells, do max reps slow pace
Standing shoulder press 40# dumbbells, do max reps slow pace
Standing shoulder press 95# barbell, do max reps slow pace

rest 10 minutes

then:
4 minute rounds, rest remainder of round
holding 30# or 40# dumbbell do the following as quickly as possible.
15 shoulder press
15 goblet squat
15 diamond pushup
15 weighted situp

5 rounds.