AM session

Tuesday 1 Sep
as of —

Recovery unknown. Sleep and HRV not on the feed yet. Default: normal push + fat-loss.

Push-ups

3 × 8–12

Chest to floor. Lock out. Don’t sag.

1-arm row

3 × 8 / side

Elbow to hip. Torso still.

Farmer carry

4 × 30–40 m

Ribs down. Walk tall. Don’t shrug.

Brisk walk

25–35 min

After the lifts. Nasal if you can.