Thursday 6 am
Monster walks
Goblet squats
Single leg deads
Hallow rocks
Friday 6 am
Machine tri ext
Pushdowns
Seated barbell curls
Drag curls
4 part wall curl
Band pullaparts
Saturday 11 am
Decline kettlebell pullovers
Seated cable rows -row both arms, stretch with one arm
Low single arm cable rows
Long lever plank
Bird dog