W/U: 1-arm low cable: Front raise/ Lateral raise/ Bent over reverse fly - 3x10 each
Seated 1-arm DB: Arnold press/ Lateral raise - 4x10-12 (press); 4x8-10 (lateral raise)
Standing wide BB upright row/ Reverse incline T raise - 4x12/10/10/8 (upright row); 4x12 (T raise)
Standing DB front raise to neutral press/ High incline seated DB lateral raise/ Banded lateral raise pulses - 4x10 (front raise press & DB lateral raise); 4x30 (band pulses)
Hang clean 1.5 press - 4x10/10/8/6
(Low cable, rope handle): Seated face pull/ Seated wide row/ Lying front raise/ Lying chest level press up - 3x20 each
Seated 1-arm DB: Arnold press/ Lateral raise - 4x10-12 (press); 4x8-10 (lateral raise)
Standing wide BB upright row/ Reverse incline T raise - 4x12/10/10/8 (upright row); 4x12 (T raise)
Standing DB front raise to neutral press/ High incline seated DB lateral raise/ Banded lateral raise pulses - 4x10 (front raise press & DB lateral raise); 4x30 (band pulses)
Hang clean 1.5 press - 4x10/10/8/6
(Low cable, rope handle): Seated face pull/ Seated wide row/ Lying front raise/ Lying chest level press up - 3x20 each