Warm-up:
5' - General aerobic warm-up
5-10 - Foam rolling & mobility drills
----
Activation:
20 - Lateral Band Walks
20 - Monster Walks
5 - Deep Goblet Squats (sit at bottom, focus on stretch)
----
Estimate 1RM:
The percentages are loose because you won’t really know your 1RM yet. I bet you have an estimate though based off past lifting and thats close enough. Be conservative during the warm-up sets. 
----

WARM-UP
• Set 1 - Just the bar, 10 reps, imagine there is 200 lb on the bar so that you stay tight, focus on form, and start prepping your mind
• Set 2 - 5 Reps @ 50-60% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 3 - 5 Reps @ 60-70% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 4 - 3 Reps @ 70-80% of 1RM - Rest for 3-5 minutes before starting next set.
----
MAX REP SETS
--> Increase the weight to something you think you can only lift for 2-6 repetitions. You should have a rough idea based off your warm-up by now. If you feel like you’re going to get to 6 repetitions without much issue then rack the weight, rest for 5 minutes, 10-20 pounds, and try again. Use the data from your final set to plug into the calculator on the following weeks excel spreadsheet.
----
(3) x 10-15 - Pushup
(3) x 10-15 - Row or Pull-up
----
Cool-down:
light stretching or walking

Warm-up:
5' - General aerobic warm-up
5-10 - Foam rolling & mobility drills
----
Activation:
20 - Lateral Band Walks
20 - Monster Walks
5 - Deep Goblet Squats (sit at bottom, focus on stretch)
----
Estimate 1RM:
The percentages are loose because you won’t really know your 1RM yet. I bet you have an estimate though based off past lifting and thats close enough. Be conservative during the warm-up sets. 
----
WARM-UP
• Set 1 - Just the bar, 10 reps, imagine there is 200 lb on the bar so that you stay tight, focus on form, and start prepping your mind
• Set 2 - 5 Reps @ 50-60% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 3 - 5 Reps @ 60-70% of 1RM - Rest for 2-3 minutes before starting next set.
• Set 4 - 3 Reps @ 70-80% of 1RM - Rest for 3-5 minutes before starting next set.
----
MAX REP SETS
--> Increase the weight to something you think you can only lift for 2-6 repetitions. You should have a rough idea based off your warm-up by now. If you feel like you’re going to get to 6 repetitions without much issue then rack the weight, rest for 5 minutes, 10-20 pounds, and try again. Use the data from your final set to plug into the calculator on the following weeks excel spreadsheet.
----
(3) x 10-15 - Pushups
(3) x 10-15 - Row or Pull-up
----
Cool-down:
light stretching or walking

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking

Calculator included in spreadsheet.
----
Warm-up:
5-10 minutes foam rolling and mobility drills
--
Activation:
20 - Lateral Band Walks
20 - Monster Walks (20 forward / 20 backward)
20 - Glute Bridges
3 - Deep Goblet Squat Holds (5-10 seconds each)
--
Strength:
(Spreadsheet)
--
Cool-down:
5 minutes light stretching or walking