Seated Shoulder Press + Overhead Kettle Bell Carry

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x10 Seated shoulder press

Work
A.) 3x8-12 Seated shoulder press
B.) 4x50ft One armed overhead KB carry
C.) 1x500m row timer/plank hold/slam ball hold/rest

Results
A.) 115lbs/125lbs/115lbs
B.) 72lbs
C.) 1:34 row
Evening

Work
A.) -

Results
A.) -

Notes:
Great shoulder day with some new friends. Everyone seemed to enjoy themselves.