A)
A.
3 sets: (45-60 sec rest between sets)
8 Deadlifts * Strict pull up until failure (10 or more, use band if necessary)

B.
3 sets: (45-60 sec rest between sets)
12 Barbell bent over row * single arm DB row (8 reps each arm)

C)
3 sets: (45-60 sec rest between sets)
9 RDLs (Romanain dead lift) * 10 Glute ham raises

D.
2 sets: (45-60 sec rest between sets)
12 Barbell wide grip upright row * 12 DB Lateral raises (light weight)