EMOTM today. Do you have stairs? We’re using them today!
Push-ups. Do max push-ups with your feet on the ground and hands on first stair. When you fail, shake it out and move to second step and max out. When you fail that go to third step and repeat. Done
One armed row with heavy object. Backpack, water jug, DB etc.
20 Reps each arm. See video below. If you have something really heavy like a 5 gallon jug, hit less reps. Stop when form is compromised.