Activations/prep

A1 lying cuff laterals – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets

B1 cable rear delt – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets

C1 DB incline front raise – 12-15 reps
C2 cable front raises – 12-15 reps
C3 cable face pull – 12-15 reps
C4 cable rear delt row – 12-15 reps
2-3 rounds, 45 seconds rest between rounds

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