TGUs with windmill etc

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Alternating TGUs with Windmill on top: 5 each side, 2 sets. 40 lb DB

25 jumping jack after each set.

DB deadlifts/ bent over rows: 4 sets of 5

DB DLs: 80 lb DBs

bent over rows: 45 lb DBs 

PT: TFL and shoulder strength exercises

Release: 30 mins on stationary bike