CPrep

A1 banded rack deadlifts – 1 set, 8-10 reps, 3 minutes rest before working set

B1 chest supported rows – 2 sets, 6-12 reps, 2 minutes rest before working sets

C1 wide grip t-bar row – 2 sets, 6-12 reps, 2 minutes rest before working sets

D1 flat DB shrugs – 20 reps
D2 farmers walk – 50 yards(ish)
1 set*

E1 incline DB shrugs – 20 reps
E2 farmers walk – 50 yards(ish)
1 set*

F1 seated DB shrugs – 20 reps
F2 farmers walk – 50 yards(ish)
1 set*

*1 minute rest between supersets

***all sets listed are working sets. Always take as many warmup sets as needed.