Activations/warmup

A1 barbell rack military – 2 sets, 5-10 reps, 3 minutes rest before working sets

B1 lying cuff lateral raise – 2 sets*, 8-25+ reps*, 2 minutes rest before working sets
*first working sets has one drop, second working set has two drops, to hit rep total (both to failure)

C1 reverse pec dec – 2 sets*, 6-12 reps*, 90 seconds rest before working sets
*second working set, drop set

D1 lying rope cable front raise – 20 reps
D2 seated rope face pull – 20 reps
D3 DB external rotation – 20 reps
D4 machine press – AMRAP (aim for 40)
1-2 sets, 1 minutes rest between rounds

E1 45 degree calf machine (or use leg press) – 8-20 reps*, 90 seconds between rounds
E2 kneeling BW calf raise – 5-10 reps
E3 half squat BW calf raise – 5-10 reps
E4 sanding BW calf raise – 5-10 reps
2-3 sets, 90 seconds rest between rounds
*both working sets have 2 rest pause sets (10 seconds between sets)

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