Activations/prep

A1 reverse band Swiss overhead press – 5-15 reps total*
A2 band lateral – 10-20 reps**
A3 band rear delt – 10-20 reps**
A4 banded face pull – 10-15 reps
A5 banded upright row – 10-15 reps
2-3 rounds, 3 minutes rest before working rounds
*drop set. First set 5-8 reps. Total with drop up to 15 reps
**start in shortened range. Step back twice to overload mid/lengthened range

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