A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds
B. Every 30 seconds for 6 minutes (12 sets)
B1. Pull-up x 1-2 reps
*Use no band if you can do at least one pull-up; otherwise use as light of a band as possible and complete 1-2 reps of pull-ups every 30 seconds
C. 4 Sets
C1. Banded single arm high row x 10-15 reps per arm
*Rest 30 seconds between sets
*Pause each rep at the bottom and focus on squeezing your back
D. 4 Sets
D1. Hollow body banded pulldown x 10-12 reps
*Rest 45 seconds between sets
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