Treeni 3
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Accessory Work
3x12-15 barbell romanian deadlifts
3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20-30 medball russian twists + 10-15 tuck ups
rest as needed