30 minute HIIT cardio + Shoulders/Triceps

Shoulders/Triceps
Seated DB Shoulder Press (4 sets x 6-10/4/2 reps)
Plate Front Raise (3 sets x 10 reps)
Single Arm DB Lateral Raise (3 sets x 10 reps each arm)
Bent Over DB Rear Delt Raise (4 sets – 10-15 reps)
Triceps Pushdown (3 sets x 10 reps)
Triceps Bench Dip (3 sets x AMRAP)
Triceps Bench Dip Negatives (2 sets x 5 reps)
Overhead DB Tricep Extension (3 sets x 8-12 reps)

Plate Front Raise