Foam Rolling and Mobility pertaining to the lifts
A1. Chin-ups - 61X1 - 4, 4, 6, 6, 4, 4
rest 30 secs
A2. Low Bar Back Squats - 42X1 - 3, 3, 4, 4, 3, 3 - use a 4RM-5RM load for this tempo
rest 2 mins
A1 - 6 second eccentric phase, if the rep scheme is not challenging for your fitness level add extra weight
A2. 2 seconds in the hole, goes as low as your hips will allow you (if you have excessive pelvis poseterior tilt)
B1. DB Shoulder External Rotation - 3110 - 3 x 15 reps - 10% of 1RM in the close grip bench for the LOAD
B2. Back Extension - 3111 - 3 x 15 reps
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