Shoulders and Triceps and skipping rope

Prone Rear Delt raise /45° hyper ext SS
2.5lbsx15 / 20x
3x5lbs x 12/3x20

BB Front Shoulder Press / 1 leg hip thrust SS
3x 40lbs x 10 /3x15@each

Standing DB side delt lateral raise / lying leg raise & butt lift
7.5lbsx 12 / 20x
7.5lbs x12 / 15x
7.5x12/20x

BB Close Grip Triceps Bench Press
40lbs x 15
40x12
40x12

BB lying Triceps Ext / donkey kick
3x20lbs x12 / 3x15@each

Bench Triceps Dips
Straight legs on floor: 20x
Straight Elevated legs: 12x
Straight elevated : 15x

16 min skipping interval style (1 min hard/ 3 min easy)