Shoulder and tricep workout:

Pow, a really great workout today. My lead off movement felt great and will be making gains on this to come. The best part was the work on the triceps and the burn that came with it. My triceps haven't been worked this much for months since the elbows have been sore.

Shoulder barbell press: 3 warms, 165/6 185/6 195/6 drop set
Side lateral: up and downs, 3 x
Front raise: 2 warms, 65/10,10
tricep pressdown: 2 warms, 75/8 85/8,8
Dips: 3 set to failure
1 arm press underhand: 15/14 17/12

HIIT cardio
2 min warm
8 sprints
5 min cool