Round 1
-15 ring rows. Your choice of elevated, incline, etc
-10 reps kneeling parallel slide each side https://www.youtube.com/watch?v=qnMsKNq4TkM *
-15s bent sideways lateral stretch each side https://www.youtube.com/watch?v=25PavDS0wW8
If you can keep false grip and turnout, then do that https://youtu.be/yCqbww5NbjE?t=91
Round 2
-5 hinge rows https://www.youtube.com/watch?v=S3vjG6A28do
https://www.youtube.com/watch?v=GJMdulRO5Po
-10 bridge curl **
-30s overgrip bent lean***
Round 3
-Max length bent arm chin hang ****
-5 single leg bridge curl each side *****
-5 slow Jefferson curls with light weight KB/DB
Round 4
Repeat one round at the highest level exercise you were able to achieve.