Sandbag shoulder:
4 x 5 @ as heavy as possible in each set
Rest no more than 1 minute between sets. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.
Then, immediately and aggressively, 4 rounds of:
20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
5 Chin-up
5 Pull-up
1 minute rest
Adjust implement weight by round as needed- start ambitious, let position govern weight. Pull-up/ chin-up are scaled to ability throughout.
And then, following 2 minutes rest:
20 Pull-up
20 Chin-up
5 minutes Airdyne @ 50% of max RPM
Break and intersperse sets in any way you choose/ need. Be patient, focus on position, keep full range of motion in each rep, and scale as needed.