1) RDL + Bent Over Row Superset 

Using an underhand grip on the barbell, complete

4 Rounds:
5 RDLs into 5 Bent Over Rows, immediately into
4 RDLs into 4 Bent Over Rows, immediately into
3 RDLs into 3 Bent Over Rows, immediately into
2 + 2, into
1 + 1
Rest 2 minutes

Record heaviest set

At home: with DB or KB

2) Shoulder Press (Boulder Shoulders) 

E3MOM 15
Set 1: 15 reps with 3 second negative
Set 2: 3 x (3 Tempo reps (3s down, 3s up) + 3 Fast reps) (18 total reps)
Set 3: 12 Heavy Reps
Set 4: 10 Heavy Reps
Set 5: 8 Heavy Reps

At home: All sets can be done with the same db/kb weight. If sets 4 and 5 are too easy, do sets 3, 4, and 5 with up to 15 reps each

3) Barbell Curls and Banded Pushups 

For barbell curls, complete
Set 1: 15 reps with 3 second negative
Set 1: 12 reps with 3 second negative
Set 1: 10 reps with 3 second negative
Set 4: 7 x (1 half rep from bottom into 1 full rep) (14 total)
Set 5: 10 Heavy Reps

Complete a max set up banded pushups after each set of curls (https://youtu.be/B93ntnegATk?t=126)

At home: Can use single db for the barbell curls. Feet elevated pushups.