Your shoulders aren't your largest muscle group, but developing them is insanely important for a killer physique and great performance. Strong shoulders give your entire body a solid, powerful look. They're also involved in nearly every upper-body movement, so you have to keep them muscular and mobile.
Like the other Foundation Phase workouts, today's session is a fast-paced superset blast. Keep your rest between supersets to a minimum. Keep your form tight on lifts like the overhead press and upright row. Lift as much weight as you can, but keep the load under control through the entire range of motion on every exercise.
After your shoulders are sufficiently pumped and sore, you'll finish up the workout with a massive set of rollouts. Do everything you can to hit 100 reps and train your core strength.