One workout per week

Michael Scott

Quadruple-Digit Post Count
S&S may be better for you in the long run, less exhaustive work, quicker recovery, and best of all, the stretches, warm up exercises and the two main exercises are a whole body workout. I have lost 15 pounds, gained flexibility, and felt overall better than I have in a few years. At 50, with mobility declining, this is a revelation for me. I am more flexible, agile, getting stronger, and less aches in my hips, knees, or back.

Geoff Chafe

Quadruple-Digit Post Count
Russian Bear the Bench and Deadlift. You could get a decent amount of work in one 60-90min practice. With only one day a week I would not do high skill and flexibility lifts.
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