Activations/prep

A1 RDLs – 2 sets, 5-8 reps, 3 minutes rest between sets

B1 ring rows – 2 sets, 8-10 reps*, 2 minutes rest between sets
*drop set on last set

C1 chest supported barbell rows – 10-12 reps
C2 wide trip pull-ups – 8-10 reps*
3 rounds, 60 seconds rest between rounds
*drop set on every round of pull ups

D1 slider hams (or sun with DB curls) – 4 sets, 10-12 reps, 30 seconds rest between rounds

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