Activations/prep

A1 high incline rack press – 2 sets, 5-10 reps, 3 minutes rest before working sets

B1 block iso – 20-30 seconds
B2 banded incline roller fly – 10-12 reps
B3 high incline DB roller fly – AMRAP
B4 high incline DB roller press – AMRAP
B5 block iso – til you’re dead ????
2-3 rounds, 60-90 seconds rest between rounds

C1 DB laterals – 10-15 reps
C2 rack DB lateral isos – as long as possible
C3 rack lateral isos – as long as possible
C4 DB iso – as long as possible
2-3 rounds, 45-60 seconds rest between rounds

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