Activations/prep

A1 rack incline barbell press – 1 sets, 5-8 reps, 3 minutes rest before top set

B1 rack incline barbell press – 6-10 reps
B2 ring flys – 8-10 reps
4 rounds, 2 minutes rest between rounds

C1 DB top half laterals – 10-12 reps
C2 rack iso DB laterals – as long as possible
C3 iso rack laterals (BW) – as long as possible
2 rounds, 2 minutes test between rounds

D1 DB top half laterals – 10-12 reps
D2 rack iso DB laterals – as long as possible
D3 iso rack laterals (BW) – as long as possible
D4 ring rear delts- 6-10 reps
D5 band face pull – 20+ reps
3 rounds, 60 seconds rest between rounds

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