Activations/CPREP
A1 Close grip Swiss with chains – 5-8 reps
A2 Preacher curl – 6-10 reps
2 rounds, 90 seconds rest between rounds

B1 Close grip Swiss with chains – 5-8 reps
B2 Cable cross tri-x – 10-15 reps
B3 Preacher – 6-10 reps
B4 High cable curl – 10-15 reps
2 rounds, 1 minute rest between rounds

C1 Close grip Swiss with chains – 5-8 reps
C2 Overhead rope – 10-15 reps*
C3 Preacher – 6-10 reps
C4 Incline cable – 10-15 reps*
2 rounds, 1 minute rest between rounds
*drop set last set

D1 barbell wrist extensions – 15-20 reps
D2 barbell wrist curls – 15-20 reps
D3 reverse grip curls – 15-20 reps
D4 hammer curls – 10-15 (total) reps
D5 DB wrist flex/ex – 25-30 reps
2 rounds, 30 seconds rest between rounds

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