3 rounds as warm-up:
6 scap push-ups
6 alternating hip internal rotations
:30 hollow hold
+
3 sets:
6-12/side front foot elevated split squats, 30X0
:30-:60 rest
6-12/side single-arm bent-over rows, 30X0
:30-:60 rest
+
3 sets:
6-12/side single-leg Romanian deadlifts, 3010
:30-:60 rest
6-12/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), 20X2
:30-:60 rest
+
10:00-20:00 walk cool-down
notes: another slow tempo session to balance out Sat’s rep volume, just switching up a couple movements this week (note the split squats have the FRONT foot elevated this week, just 3-6″ will be enough for these)… 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 longer rest… if you just have a barbell then make the upper body work bilateral…