Summer Bodies: Capped shoulders workout

Shoulder day is my favorite day! I designed this workout to be done in a gym but make suggestions for substitutions where necessary. A. Warm-up x 3 sets A1. Plank jacks x 20 reps A2. Plank x 30 seconds A3. Band pull aparts x 15 reps Rest 1 minute between set B. 4 sets B1. Barbell (or dumbbell) strict press x 6 reps (heavy) B2. Dumbbell strict press (with lighter weight) x 10 reps Rest 1 minute between sets *Pick a weight that's very challenging for 6 reps, then immediately grab a light set of dumbbells for a set of 10 (fast reps) C. 3 sets C1. Plyo push-ups x 8 reps (sub with regular/modified push-ups if needed) C2. Dumbbell seated reverse grip front raise x 12 reps Rest 1minute between sets D. 3 sets D1. Cable or banded face pulls x 20 reps Rest 30 seconds between sets E. 4 sets E1. Dumbbell standing leaning back lateral raise x 12 reps E2. Banded lateral raise x 15 reps (light band, or sub with light dumbbells if needed) E3. Banded reverse fly x 15-20 reps with light band (or light dumbbells) Rest 1 minute between sets F. Burnout (optional) x 3 rounds F1. Plate halo x 30 seconds each direction F2. Plate overhead press x 30 seconds F3. Plate overhead hold x 10-30 seconds Rest 1 minute between sets Sub with dumbbell if needed