Zoom Class + Limited/No equipment.

3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/4dE4KmmfKiI

8 Prone Snow angels.
https://youtu.be/0T2eMHHvN8c

20sec/arm Overhead hold (DB/KB/Odd object).
https://youtu.be/9Wg4gBuYIvU

Strength.
12min omem. Use DB/KB/Odd object
30sec Single arm Push press (Right).
https://youtu.be/XCErz4Rwwm0
30sec Single arm Bent over row (Right).
https://youtu.be/ma__uqUlYmE
30sec Single arm Push press (Left).
30sec Single arm BOR (Left).

Conditioning.
Tabata.
A. 8 sets 20sec work/10sec rest.
Plank position knee tucks.
https://youtu.be/LxAicI4wcyo
Rest 2min.

B. 8 sets 20sec work/10sec rest.
Single arm Russian swings (Switch arm each set).
https://youtu.be/kneGICiz30g

Home Gyms.

Strength. Week 3.
Paused Strict press.
8-10min omem.
2 reps @ 5RM.

Macho Man’
20min omem complete.
3 Power clean.
3 Front squat.
3 Shoulder to overhead.
RX+ 80/50kg. RX 60/40kg. Scaled 45/30kg.