Standing Shoulder Press + Seated Arnold Press and Leaning Shoulder Fly Burnout

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads
C.) 40min walk @ Z1

Results
A.) Comp
B.) Comp
C.) Comp

Afternoon 

Warm up
A.) 1x10 Shoulder press @ 45lbs

Work
A.) 3x8-12 Standing shoulder press
B.) 3x12 DB Shrugs
C.) 3x10 Seated Arnold press
D.) 3x10 Face pulls
E.) 3x15 Leaning shoulder fly

Results
A.) 135lbs/135lbs/135lbs
B.) 80lbs
C.) 35lbs
D.) 50lbs
E.) 10lbs

Evening

Work
A.) -

Results
A.) -

Notes:
What an effective shoulder day. Not only did we not lift as heavy as we normally do, but our pump was insane. Great, great day.