Hypertrophy
DELOAD; go light and focus on mechanics
A1) Hip Extension w/3 sec pause: 2×5
A2) Pullups: 2×5
B1) Seated DB Press (back to wall): 2×5
B2) Delt Triad (Front Raise/Lateral Raise/Rear Lateral Raise): 2×4/4/4
C1) Side Plank Leg Lift: 2×8
C2) Alternating DB Curls: 2×10
Strength
DELOAD
A) DL: 2×2 at 70%
B) Press: 2×2 at 75%
C) DB/BB Step Back Lunge: 2×5
D) Sweep Row: 2×6 e/s
E) Chinup: 2×5
Artis Barbell 