2 rounds as warm-up:
5-10 scap push-ups
5/side single-leg prisoner good mornings
:30 hollow hold
+
3-4 sets:
5-10/side suitcase deadlifts, 3011
:30 rest
5-10/leg reverse lunges, controlled and loaded in any fashion
:30 rest
+
3-4 sets:
5-10 shoulder press, dips, or handstand push-ups if already proficient – any press other than horizontal (like push-ups, bench press, etc.)
:30 rest
5-10 bent-over rows
:30 rest
+
10:00-20:00 walk cool-down
notes: another classic strength combo, this week pairing both lower body movements followed by both upper body movements, which generally heightens the pump… same idea as last Monday, use whatever equipment you have for all movements – barbell, dual or single DBs/KBs, band, dog food, cat litter, bag of mulch, small-to-medium-sized child, dog, large cat, milk gallons, etc.