Since my legs are still recovering from this weekend's workouts. I started a 8 week shoulder workout by Joe DiStefano co-founder of Spartan Coaching. I will be doing it three times a week for the next 8 weeks to start with.
Week 1: (sets x reps)
Body Saw: 2 x 3
Elevated push-ups of stairs: 2 x 6
Bear crawl on flat ground: 4 x 20 second holds