Banded or machine assisted strict pull-ups/ straight arm press down combo
15 reps with 2 second negative (2 second count on descend)
12 reps with 2 second negative
10 reps with 2 second negative
8 reps with 2 second negative

After each pull-up set, immediately perform 20 straight arm press downs
Use a weight that will allow you to complete all reps unbroken.

Notes: For the pull-ups, pay attention to the 2 second descend tempo and make each set more challenging than the prior one if possible. Use multiple bands as needed or adjust the weight on the pull-up machine. Rest 90 seconds between sets.
Record band tension or weight used on the last set.