MAIN SESSION 1: (3 Sets - 2 Minutes Rest in between Movements)
LEAN FORWARD PUSH-UPS (6 REPS)
Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under. Start to shift your weight forward, so that your shoulders are now past your wrists (or as far as you can go), instead of stacked over them as you would for a regular Push Up. Elbows and hands should ideally be at a 45-degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without dipping in the back or in between the shoulder blades. Aim for the floor (if you can), and then exhale to shift yourself back into a low regular push position (shoulders over wrists again), and push yourself back up to the starting position, and repeat.
ALT. KETTLEBELL GORILLA ROW (6-8 REPS)
Place two Kettlebells in between your feet (you should be slightly wider than hip-distance apart). Get into your silver back stance (straight spine, hinge at the hips, bent at the knees, shoulders back, proud chest). On your next exhale, lift and pull one bell up and back towards your hip (elbow follows the line to your hip bone). Try not to let your whole body fall to that side by squaring off your chest and hips. Stay slow and controlled, maintaining your strong structure as you start to lower the bell back down with control, and then repeat on the opposite side.