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. And then rest pause to extend the set after that.

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.