3 rounds as warm-up:
4 scap push-ups
8 alternating hip internal rotations
:30 hollow rock
+
3-5 sets:
4-8/side rear foot elevated split squats, 30X0
:30-:60 rest
4-8/side single-arm bent-over rows, slow & controlled
:30-:60 rest
+
3-5 sets:
4 very light Jefferson curls, 4141
:30-:60 rest
4-8/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), slow & controlled
:30-:60 rest
+
10:00-20:00 walk cool-down
notes: another slow tempo session, again, this type of work is critical for maintaining tendon and joint health in the midst of our Murph prep… 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, if no equipment at all these are all still do-able