Activations/prep

A1 low incline swiss bar press – 5-8 reps, 1 set, 3 minutes rest before working set

B1 low incline swiss bar press – 5-8 reps
B2 dips (ring or machine) – 5-8 reps
1 set, 3 minutes rest before working set

C1 low incline swiss bar press – 5-8 reps
C2 dips (ring or machine) – 5-8 reps
C3 banded flys – 8-12 reps
1 set, 2 minutes rest before working set

D1 low incline swiss bar press – 5-8 reps
D2 dips (ring or machine) – 5-8 reps
D3 banded flys – 8-12 reps
D4 banded push-ups – 5-20 reps*
1 set, 2 minutes rest before working set
*drop set to BW

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