3 rounds as warm-up:
5 scap push-ups
10 alternating hip internal rotations
:30 hollow hold
+
4-5 sets:
3-6/side rear foot elevated split squats, 50X0
:30-:60 rest
3-6/side single-arm bent-over rows, 21X2
:30-:60 rest
3-6 very light (even unweighted works!) Jefferson curls, 4141
:30-:60 rest
3-6/side single-arm shoulder-to-overhead (Z press, standing 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), 21X2
:30-:60 rest
+
10:00-20:00 walk cool-down
notes: another slow tempo session to balance out Sat’s rep volume… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and possibly longer rest… if you just have a barbell then make the upper body work bilateral… final note, if you’re capable of incremental loading, try to go a bit heavier than last week