Hatfield Shoulders, Tris, Abs

Perform 3 rounds of each triplet before moving to the next. Minimize rest during the triplet.  Rest up to 90 sec after each triplet.  Do each triplet in the order presented.  Begin with whichever.

4 handstand push ups
12 strict OH DB press AHAP
25 side lateral raise 10/15 (strict)

then,

4 ring dips
12 OH triceps French press AHAP
25 BB skull crushers 25/45

then,

25 situps
25 tick tocks L 25/35
25 tick tocks R 25/35
1 min 6 inch leg raise

Post weights and reps to comments.

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Q: Should I workout even when I am sore from the day before?

A: Probably.  Only you would know if/when your body truly needs a rest.  It takes a while to learn to listen to it.  While you are learning this, err on the side of caution.  It might be helpful to know that the chemicals responsible for improving your fitness are the same ones that heal injuries.  

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