Upper extremity – Push and pull combo – Linear

Giant Set x 2

A giant set with two sets of two exercises:
1a. Unloaded Linear Strength Push
1b. Unloaded Linear Strength Pull
2a. Loaded Linear Strength Push
2b. Loaded Linear Strength Pull

ULT
Stability ball Push-up
reps 10
intensity 7
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 10 7 RPE Controlled 30s (h:m:s)
2 10 7 RPE Controlled 30s (h:m:s)

Perform on knee if needed

ULT
Bar Inverted Row
reps 10
intensity 7
Tempo controlled
Rest 30s
This is a pulling body weight exercise focused on lats and upper back. To regress, you can bend your knee and to progress you can do it single legged or move into more advance pulling version such as pullups. The grip can be done as seen on video, or with both palms facing in or out.
Set Reps Intensity Tempo Rest
1 10 7 RPE Controlled 30s (h:m:s)
2 10 7 RPE Controlled 30s (h:m:s)
LLT
Staggered Cable Press
reps 8 per side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled 30s (h:m:s)
2 8 per side Moderate Controlled 30s (h:m:s)

Pay attention to core

LLT
Staggered Cable Row
reps 8 per side
load moderate
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled 60-90s (h:m:s)
2 8 per side Moderate Controlled 60-90s (h:m:s)