1️⃣ Shoulder Press
🅱️ Lateral Raise
Rest 45-60 seconds between sets

2️⃣ Internal and External Rotation
🅱️ Upright Row
Rest

3️⃣ Rows
🅱️ High Rows
Rest

4️⃣ Chest Press
🅱️ Chest Flye
Rest

5️⃣ Triceps Pressdown
🅱️ Biceps Curl
Rest

Kettlebells: done in order as a giant circuit

1️⃣ Kettlebell Swing 12 reps
2️⃣ Push Ups 12 reps
3️⃣ Kettlebell Single Arm Clean 5 reps each
4️⃣ Bent Over Rows 12 reps each
5️⃣ Half Kneeling Press 5 reps each
6️⃣ Single Overhead Carry 150 feet each arm

Complete 5 rounds.
5 minutes of jogging to cool down.

This was a good one ! Give it a go and let me know what you think.