Preparation Cycle

Close Grip Power Press 
4x12 (180) 

Chin-up 
12-8-6 (0)

Behind the Neck Shoulder Press 
4x12 (85) 

Flex Leverage Seated Row 
4x12 (90) 

Dip 
24-16-12 (0)

3 rounds: 
8 Lateral Raise & Front Raise (12.5) 

Triceps Pushdown (Larry Scott Bar) 
4x12 (135) 

100 Band Pull Apart (red)