Activations/prep

A1 RDLs – 1-2 sets*, 5-8 reps, 3 minutes rest before top sets
*last set extend with roller ham curls (or sub with whatever curl you have available) One drop set there as well.

B1 ring rows – 1-2 sets*, 8-12 reps, 2 minutes rest before top sets
*extend last working sets with drop set

C1 tbar rows – 6-10 reps
C2 tbar RDLs – AMRAP
1-2 sets*, 2 minutes rest between rounds
*drop set on the last set

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