Shoulderz like boulderzzz...
Push Press back on the menu, lucky we're hungry, nothing but explosive movements here. 4x8 will allow you to increase volume in a tough movement pattern. Keep the weights the same as last time and add those extra reps into the mix.
Barbell reverse lunge, tough gig, but stabilisation is important, nobody wants to get to old age and be falling about the place. A core brace is a must, without it the movement will go to shit. Load your barbell into your back squat position, keep heels in line with hips, one at a time take a big step back, lean ever so slightly forward for max glute extension, touch knee against the floor and drive back into standing position, either repeat all reps on one side or alternate.
Reverse Fly's - great for posture. Can be executed using light dumbbells or a cable stack, we're aiming for DB's, grab your weights, hinge at the hips to get into bent over row position, allow DB's to hang heavy, bend those elbows slightly, then lift the DB's using your rhomboids, traps, lats and rear delts out to your side, and keep on flying.
Chins, you know the drill. Supernate grip. Collectively get at least one more rep than last time and you will have progressed.
Conditioning is bike work, basic but effetcive.
Mince pie damage limitation.