Activations/prep

A1 high incline barbell press – 5-8 reps
A2 ring pull-ups- 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each

B1 ring dips – 5-8 reps
B2 tbar rows – 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each

C1 banded cable cross extensions – 12-15 reps
C2 incline DB curls – 10-12 reps
C3 DB laterals – 10-12 reps
C4 DB lateral rack isometronics – as long as possible
C5 rack lateral isometronics – as long as possible
C6 DB isometrics – as long as possible
2-3 rounds, 60 seconds rest between rounds

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