Activations/prep

A1 ring pull-ups – 5-8 reps*
A2 banded rows – 12+ reps (AMRAP)
2 rounds, 2-3 minutes rest between rounds
*double drop set both rounds

B1 banded rear delts – 20 reps*
B2 banded face pulls – 20 reps*
B3 incline DB curls – 5-8 reps**
B4 band curls*** – 20+ reps
3 rounds, 60 seconds rest between rounds
*20 reps total including partials
**one drop set. First weight for 5-8 reps, drop load 40-50% for drop set
***Double drop set for 20+ reps. Faster/still controlled pace

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