4 sets
Set 1 15 light weight barbell row, immediately followed by 15 band assisted or machine assisted chin ups
Set 2 12 heavier barbell row immediately followed by 12 band assisted or machine assisted chin-ups with a 2 second slow count on descend each rep
Set 3 10 heavier barbell row immediately followed by 10 band assisted or machine assisted chin-ups with a 3 second slow count on descend each rep
Set 4 8 heavy barbell row immediately followed by 8 “½” rep from the bottom into a full rep band assisted chin-ups. One rep = ½ rep from the bottom (stop mid way up), go back down and then back up all the way up until chin is over bar. That’s one rep, repeat 8 times.

Notes: Increase barbell weight each set. Pay attention to the slow counts on the chin-ups and the half rep into full rep on the last set. If no access to pull up bar substitute for ring rows. Rest 90 seconds between sets.