Have pulled out another of my old Mike Robertson programs to start on Monday morning. Here are the exercises I'll be doing.
Romanian Deadlift (RDL)
Chest Supported Row
Offset Split Squat (weight in one hand only: if right foot is in front, hold weight in left hand)
Standing Split Stance Cable Press
Shoulder I, T, Y (on floor)
External Rotation at 90 Degrees
followed by bike intervals and medicine ball slams