Monday
- Deadlifts, for a heavy set of 8ish
- scap pull-ups
- chins or rows


Tuesday
- ring or block push-ups
- squats: askems or Zerchers
- scap pull-ups



Wednesday
- rest or cardio


Thursday
- Deadlifts, for a heavy set of 3ish
- scap pull-ups
- chins or rows


Friday
- ring or block push-ups
- squats: askems or zerchers
- scap pull-ups

Saturday
- rest

Sunday
- rest


- possibly substitute up to one of the Mon/Fri workouts with cardio

warm-ups
- stretching and shoulder mobility (wall slides or wall stretches)
- sit-ups, star planks, or some other ab thing
- chair dips or L-seats
- get-ups or goblet squats

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Also, need to get:
- rings and chin-up bar
- foam roller bar
- knee sleeves (Kono or rehband)