"A. shoulder work.
3 rounds for quality
30 external rotation each arm
15 ring rows with 3 second negative
2 pull up negatives
B. 3 sets
max strict pull ups
super set with max banded pull ups
Intent- looking for good clean movement on part a. part b youre looking for 5 plus reps on the strict pull ups. Use a band if needed. Then immediately in to a banded pull up or heavier banded pull up. So if you use a black band for your first set use a purple band for the superset"