3 sets as warm-up:
10 alternating DB shoulder presses (5/side, non-working arm stays @ shoulder)
10 alternating KB pull-throughs
:20 hollow rock or tuck knee hang from bar/rings
Every 2:00 for 10:00 (5 sets):
3-4 moderate close-grip bench presses, 2111 (index fingers 14-16” apart, so pretty much where the knurling begins on the bar)
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 push-ups, 10X1
2nd: 5-10 light deadlifts, nothing over 135/95
3rd: :30 row @ moderate effort
*select reps/weights/pace that makes all of this relatively easy and focused on movement quality
+
5:00-10:00 coach-led mobility work
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