For those of you with equipment. Here is the next program.

Day 1:

Squat 6x3 @ 70%

Benchpress build to a heavy single then backoff sets at 85%, 75%, 65%

4 rounds of : Pullup x 5/Diamond pushup x 8-10/ Plank 60 seconds/ Facepull x12

Day 2:

Squat 5x5 @ 75%

Sumo DL 5x3 @ 67%

4 Rounds of: Lungewalk x6-8 each/ Superman x10/ Glute Bridge x15/ Squatjumps x 8

Day 3:

Squat 6x3 @70%

Benchpress (pause press) Build to heavy single (no backoff sets today.)

Pullups 5x failure

4 rounds of: Rows x 6 each/Internal Rotation x 10-15/V-up x 12/ Skullcrushers x 5-12

Day 4:

Front Squat 4x8

DL 5x5 @ 75%

3 rounds of mobility day linked here

Day 5:

Squat 6x3 @ 70%

Benchpress build to a heavy single then backoff sets at 85%, 75%, 65%

4 rounds of : Pullup x 5/External Rotation x10-15/ Side Plank 30 seconds each/ OHP x 5

Let me know if you have any questions. Stay safe.

Get a spotter when needed. Wash your hands.