Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible.
3×8-12 Wall Squat
3×10 Shoulder Dislocate (you can prefer resistance band, if you have not a stick)
3×10 Z Press @2×10-15kg dumbbells
Work up to Heavy Back Squat
5×3 Back Squat @80%
1-6-1 Pull-up Ladder
1-6-1 Push-up Ladder