Activations/prep

A1 close grip Swiss bar with chains – 5-8 reps
A2 single arm preacher – 5-10 reps
2 sets, 90 seconds rest between rounds

B1 cable cross triceps extensions- 10-12 reps
B2 single arm hammer curls – 8-10 reps
2 sets, 90 seconds rest between rounds

C1 Swiss floor triceps extensions* – 8-20 reps
C2 machine preacher* – 8-20 reps
2 sets, 45 seconds rest between rounds
*drop sets on both

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