Activations/Prep

A1 ring dips – 5-8 reps
A2 ring flys – 5-8 reps
2 rounds*, 2 minutes rest before working sets
*drop sets on both exercises, for both working sets

B1 banded DB push-ups- AMRAP
B2 banded DB floor press – AMRAP
B3 banded flys – AMRAP
B4 DB floor press – AMRAP
1-2 rounds, 90 seconds rest between rounds

C1 rack military press- 5-8 reps
C2 band rear delt fly – 10-15 reps
C3 bent elbow fly – 10-14 reps
C4 banded overhead press – AMRAP
1-2 rounds, 90 seconds rest between rounds

D1 DB triceps extensions- 10-15 reps
D2 Tasmanian Triceps scorchers – AMRAP
1-2 rounds, 60 seconds rest between rounds

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