my shoulders have been bugging me lately and i figured it was all the shoulder work ive been doing on bench days, so i decided to take out incline and upright rows and go really light on bench(to atleast preserve what strength i have now).

5 minutes of jumprope
bench: 3x10 at 135 (fast with good form)
tricep extentions: 2x8 at 75 1x8 at 60
dumbell curls: 2x8 with 40's
box jumps: 3 sets of 6 boxes
one legged hops: 3 sets of 20 yards
stairs: up and down 2 flights 9 times
unexplainable footwork drill: 2x30 seconds

__________________
age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...