Activations/Prep

A1 barbell military rack press – 2 sets, 5-10 reps, 3 minutes rest before working sets

B1 ring dips – 6-10 reps
B2 band fly – 8-12 reps
2 rounds, 3 minutes rest between rounds

C1 ring dips – 8-12 reps
C2 ring flys – 6-10 reps
C3 band flys – 6-10 reps
2 rounds, 2 minutes rest between rounds

D1 Iso rack laterals – 2-3 sets, 10+ reps*, 90 seconds rest between sets
*Top half laterals first. Rack isometronics with dumbbell to failure. Drop the DB rack isometronic to failure

E1 banded DB close-grip press – 8-10 reps
E2 banded extensions 8-10 reps
E3 DB close-grip press – AMRAP
2-3 rounds, 60 seconds rest between rounds

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