A1 activations (chest, or shoulders or push)

B1 High Incline barbell press – 1 set, 5-8 reps, 2 minutes before working set

C1 rack high Incline barbell press** – 5-15 reps
C2 time-out laterals – 10-15 reps
C3 lying band triceps extensions – 10-15 reps
3-5 rounds***, 90 seconds rest between rounds
**set the rack to slightly shorter ROM
***for every round, lower the weight for C1, to train through the entire prescribed rep range. So for the first round a weight for 5 reps, next round lower the weight so you can hit 10 reps, the next, 15…etc

D1 push-ups – 1 set, AMRAP

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