Activations/Prep

A1 ring chins – 2 sets, 5-8 reps, 2 minutes rest between sets

B1 ring chins – 5-8 reps
B2 ring chins (band/deload) – AMRAP
B3 kneeling band pull down – 20+ reps
1-2 rounds, 60 seconds rest between rounds

C1 ring rows – 2 sets*, 6-10 reps, 2 minutes rest between sets
*drop set to BW

D1 ring rows – 8-10 reps
D2 barbell rows – 8-10 reps
1-2 rounds, 60 seconds rest between rounds

E1 RDLs – 1-2 sets, 5-8 reps, 3 minutes rest between sets

Biceps BFR

***all sets listed are working sets. Always take as many warmup sets as needed