(20 Minutes)
Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 6 Reps at the same weight.
(Rest 2:00 between working sets)

If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)

(20 minutes)

**I did this with a backpack held in a front rack position and my hamstrings are sore!**

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 10 Reps at the same weight.

Options:
Barbell Good Mornings
Front Rack Single Dumbbell Good Mornings
Backpack Front Rack Good Mornings

You are looking to increase load over every set. If you are unable to increase load due to weight limitations then increase the time you hold at the top of each rep.
EX: 1st set - no hold at the top of each rep
       2nd set- 1 second hold at the top of each rep
       3rd set- 2 second hold at the top of each rep
       ......

Rest as needed between sets (1:30-2:00 Rest)

Variations for Bent Over Rows:
Barbell Bent over Row
Dumbbell Bent Over Row (1 or 2 DB's)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)

I would like for you to warm-up your pull-ups and make sure you have a scale or variation that will allow you to complete no less than 8 Pull-ups on your opening set.

Rest as needed between sets (1:30-2:00 rest)