Preparation Cycle

Arnold Press
12(35-35-35)

3 rounds: 
12 Flying Dip (100-110-120)
12 Upright Row (85)
(alternate rounds with a partner) 

3 rounds: 
12 Flex Shoulder Press (50)
12 Flex Lateral Raise (40) 
(alternate rounds with a partner) 

3 rounds: 
12 Spreader Bar Triceps Pushdown (60-70-80)
12 Single-Arm Multi-Biceps (90) 
(alternate rounds with a partner) 

2 rounds: 
12 Plate Shoulder Circle (45) (both directions) 
12 Plate Side to Side (45) (over and back) 
(alternate rounds with a partner)