Activations/Prep

A1 rack military press – 5-8 reps
A2 DB lateral raise – 8-10 rep
A3 DB lateral rack isometronic – as long as possible
A4 lateral rack isometronic (no weight) – as long as possible
A5 DB isometric – as long as possible
A6 ring rear delts – 8-10 reps
A7 rear delt rack isometronic – as long as possible
A8 rear delt DB isometric – as long as possible
A9 band face pull – 20+ reps
Repeat for as many rounds as time allows (or when arms fall off)

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