Activations/prep

A1 pull ups (rings if you have them) – 5-8 reps
A2 3-way lying delt – 8-10 reps each position
2 sets each, 2 minutes rest between exercises/rounds

B1 pull ups (rings if you have them) – 5-8 reps
B2 3-way lying delt – 8-10 reps each position
B3 crunches – 8-15 reps*
B4 banded pushups – 20+ reps*
B5 hanging/rotating/half pull-up leg raise – 8-10 reps
3 rounds, 60 seconds rest between rounds
*drops sets, rep ranges include drops

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