Activations/Prep

A1 high incline Swiss press – 5-6 reps
A2 banded decline flies – 12-15 reps
A3 DB flys – 10-15 reps
1-2 rounds, 3 minutes rest before top set

B1 DB laterals – 10-12 reps
B2 DB rack isomentronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometrics – as long as possible
B5 banded face pull – 20 rep
B6 banded bottom laterals – AMRAP

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