A) Overhead Press:
3 x 8-10
If 10+, 9=, 9-
B) Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed. (For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps. Move to plate raises: 5x10. etc. Your mileage may vary.)