Happy Monday! 

DB snatches - I did these alternating with a kettlebell (15 snatches per arm from the hang - or starting above my knees). If you’re not comfortable snatching, then a bicep curl into a strict press is a good sub. Use whatever weight you have available - wine bottle (yaas), soup can, diaper bag. 

Bent over row - again, I did these single arm w/ kettlebell (10 per arm). Stagger stance with your feet, and opposite hand resting on something (chair, table, your thigh) to help stabilize, and make sure to keep your back flat! Start with your working arm hanging straight down, bend that elbow, and pull elbow straight back, while squeezing your shoulder blade as well. If you are feeling motivated - you can add a tricep kick-back to each movement (once you have pulled that elbow back, keep your shoulder in that extended position, but straighten your elbow so that your hand is now positioned in line with your torso). Reverse through the whole motion to return to your starting position. 

Single leg squats - I have a pretty limited range of motion on these now due to my giant belly, but I still like to isolate each leg - I feel like it forces me to stay even (it’s amazing how good your body is at compensating - you may not even feel that you lean towards one side more, or push more through one leg compared to the other - but I definitely have to battle using my “dominant” R leg evenly with my “less practiced” L leg). You can keep your opposite heel on the ground for balance, use your opposite hand on a chair / banister / table to help with balance, or do sit <> stands if you want to preserve the single leg aspect. Or, modify to air squats, goblet squats, or lunges. 

I finished this workout with some shoulder specific accessory work - stay tuned for that burner!