10-8-6-8-10 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
5 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
5 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)

Post weights used and failure points from the shoulder shrugs to comments.

Workout Notes:

  1. Monkey Motion? (Musings by Neil) 
  2. Do lifting segments in straight sets.
  3. If needed, use monkey motion for rows and Aussies.
  4. If you are new to Aussies, be warned, they can make arms swollen. Scale reps rookies!  
  5. The weights suggested for shrugs will be too light for some. 
  6. It's PULL week! See vid R for explanation.

Musings ...

I've been big on "Cold Therapy for the last couple of years" Now let's examine the other side of the issue!