All strength work to be done on the 2:30 mins
Set your heavy singles from last week as your 90%. Then do the math to establish a predicted 100% for the next 5 weeks.
Week #1 at 60%
A: Squats 4x8
Superset with One arm DB rows (heavy) 4x8
B: Bench Press - 4x8 at 60%
Superset with one max set of chest to deck push ups