Activations/prep

A1 ring dips – 2 sets, 5-8 reps, 3 minutes rest before working sets

B1 ring push-ups – BW AMRAP
B2 DB push-ups – BW AMRAP
B3 DB knee push-ups – BW AMRAP
B4 DB floor fly – 6-10 reps
B5 DB floor press – 25+ reps*
1-2 rounds, 90 seconds rest between rounds
*rest pause as needed to hit total reps

Arms BFR to finish 30-30-15-15

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