Activations/Prep

A1 rack military press – 5-6 reps, 1 set***, 3 minutes rest before top set
***followed by double drop set

B1 top half DB laterals – 8-10 reps
B2 bottom half DB laterals – 8-10 reps
B3 band laterals – 8-10 reps
B4 close grap band partials – AMRAP
2-3 rounds, 90 seconds rest between rounds

C1 top half DB rear fly – 8-10 reps
C2 bottom half rear fly – 8-10 reps
C3 band rear fly – 8-10 reps
C4 close grap band partials – AMRAP
2-3 rounds, 60 seconds rest between rounds

D1 band face pull – 10-15 reps
D2 band upright row – 10-15 reps
D3 band front raise – 10-15 reps
D4 band stupid press – 10-15 reps
D5 band lateral raise – 10-15 reps
1-2 rounds, 30 seconds rest between rounds

E1 DB triceps extensions 8-10 reps***
E2 band press down – 10-12 reps
E3 band overhead extensions- AMRAP
2-3 rounds, 90 seconds rest between rounds
***drop set on last working set