Upper
uap-taper

A1. Flat Barbell Press

Shoulders retracted and flat againts the bench
Controlled and slow down, fast up

A2. Clap Pushups (or speed pushups)

do as many pushups as possible. be explosive! don't pace yourself, go fast.

A3. 1/2 Typewriter Chin Ups

Maintain height during lateral motion
Elbows in line with torso

B1. Stability Ball Incline DB Flys

Shoulders on stability ball
Drop hips to create an incline
Keep spine neutral, core engaged

B2. Prone Flat Elbow-out DB Rows

Think about squeezing your shoulder blades together at the top (retract the shoulders)

B3. Low Incline Y to T Raise

Initiate the movement at the shoulders. Thumbs face up to the Y position.
Retract the shoulders fully and rotate to thumbs down as you bring the weight back to the T position.