A. Warm-up x 2 Sets
A1. Plank jacks x 10 reps
A3. Scap pull-ups x 5 reps
A4. Single dumbbell bent over row (using both hands) x 10 reps
A5. Single dumbbell bent over row iso hold x 10 seconds
B. 1 Set
B1. Chin-up: first test and see if you can do any unassisted and try for max reps
*If you can do 3 or more, then do part C without a band
C. 4 Sets
C1. Band assisted chin-up x 3-6 reps (stopping 1 rep shy of failure)
*Find a band where you can get no more than 7 reps; use as light of a band as possible
*Rest 45-60 seconds between sets
D. 4 Sets
D1. Banded pullover x 15 reps
D2. Seated banded lat pulldown x 15 reps
*Rest 40 seconds between sets
E. Core x 3 Sets
E1. Low plank pike ups x 10 reps
E2. Low plank hold x 30 seconds
*Rest 1 minute between sets