Shoulder and tricep workout:

Early morning session and the weight felt heavy. I was content with the first movement and felt much stronger at the end of the session. My weighted tri dips were really strong, so that was a positive Doing the sprints on the bike was a nice finish. Looking forward to sprinting outside instead!!!

Barbell shoulder press: 3 warms, 185/6 205/6,6 165/8
Side lateral: 2 up/downs 2 descending sets (just crazy rep stuff)
Rear delt raise/In bench: 1 warm, 20/10,11,10
Tricep pressdown: 2 warms, 85/8 90/8 drop set
Dips: 2 chains/11,10,10
! arm rope pressdown: 15/12,12

HIIT cardio
2 min warm
9 sprints
5 min cooldown