Mixed WO

Open

warm-up: windmills (25 lb DB in each hand) 5 each side, 5 burpees with 25 lb DBs.
3 sets of 10 air-squats, with 10 sec break.

20 mins on stationary bike.

squat rows/DB DLs: 1o squat rows, 7 DB DLs, 3 sets with short breaks.
weigths; 175 for squat rows, pair of 75 lb DBs

jumping jacks/planks: Tabata format: 20 secs on 10 secs off- 4 mins.

PT: TFL and shoulder strength exercises

Release