1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 reps)
Pull-up
Bar Dip 
(alternate rounds with a partner)

Single-Arm Hammer Strength DY Row 
4x12 (180)

Hammer Strength Low Row
4x10 (140)

Hammer Strength Standing Shrug 
5x8 (230) 
(rest :20 between sets)