WO with some basics

Open-

Extended warm-up with good-mornings, and windmills with 25 DBs in both hands.

DB front squats- 3 sets 7 (15 sec break between sets)

Bent over rows/Push-presses (semi-jerks): 3 sets of 7 (20-30 secs breaks)
Used 40 lb DBs

Swings/Planks: 4 minutes (Tabata format)- 45 lb DB for swings

20 mins on the stationary bike

sideways walk for TFL strength

Shoulder rehab stuff

Release