Bench / Accessory/ and some Be Activated stuff

With in the first two DVD's I received from Douglas Heel's "Be Activated" program, I became reminded of many things I've already learned, already have questioned and stuff I already needed a reminding of how good it is. Unfortunately, for me, the THIRD DVD which is the practical part and how to string together the proper "sequencing" of everything was blank. I have this great vehicle, with the key in the ignition and there is NO GAS! Aaaaaaarrrrrrrrrghhhhhh! I wrote him about the blank third disc. I'm hoping that he can rectify my dilemma quickly. Hmmmmmm.... Before we began: Deep Breathing Techniques utilizing a 5 lbs plate on the belly to give "feedback" on the diaphragmatic breathing we are looking to do. Thoracic extension stretch with a foam roll.   Bench: Work up to a 3 rep max vs. mini bands Over Head Press: 3x5 Lat Pulldown: 3x17 Cable Cross Over: 3x20 DB Lateral Raise: 3x12 Prowler: 8x100 yds Shrug 3x12x555 Push Ups x 200