A little background, used to lift/run regularly before 2013 but fell out of it due to a herniated disc and giving up training which led to my worst performance on a fitness test for work(military). That poor performance was kind of wake up call to get my shit together. Been back at the grind since around June and recently scored perfect on a fitness test in August. My goals are simply to get stronger and better at running.
Band pull aparts superset with pull ups
Having shoulder issues with overhead work and bench pressing. Going to run heavy dips 3x a week until I am forced to reduce it to twice a week. From then, I'll ease into overhead work with something shoulder friendly like a log press. Body weight 199lbs