2 rounds as warm-up:
5-10 scap push-ups
10 alternating hip internal rotations
:30 hollow rock
+
3-5 sets:
5-10/side reverse lunge to single-leg Romanian deadlift
:30-:60 rest
5-10/side single-arm shoulder-to-overhead (press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible)
:30-:60 rest
5-10/side single-arm bent-over rows
:30-:60 rest
*slow & controlled for all movements, something around :03 for each eccentric (lowering/lengthening) phase throughout
+
10:00-20:00 walk cool-down
notes: this type of session w/slow tempos is absolutely necessary for tendons and joints to stay healthy and feeling great while we’re also pushing a higher volume of bodyweight movements on other days of the week (particularly Saturdays)… big range in sets, reps, and rest between movements to allow for varied equipment access – so if you just have a light DB/KB, perform the higher end of reps w/the lower end of rest, while those with heavier loads should go with lower reps and possibly longer rest… same idea as last Monday, use whatever equipment you have for all movements, though if you only have a barbell then make the upper body movement bilateral (so standing shoulder press & bent-over rows…