2 Part WO

@ Home

Open

Overhead presses/bent over rows/ jumping jacks/push-ups: 4 sets of 7/7/20/7- short breaks

used 40 lb DBs

Release

@ Gym

Warm up

Brisk walk on incline- 50 Mins

PT: Shoulder, TFL,  and piriformis stuff

Release 

May 26th

Open-
more warm-up/stretches etc
35 mins on the stationary bike
PT: shoulder, TFL, and piriformis stuff
Release

Sunday May 24th

Open-

more for warm up

Overhead presses/burpees (w 25 #DBs)/ bent over rows/jumping jacks: 3 sets; 7/7/7/20.

Used 40# DBs for overhead presses and bent over rows

30 mins on stationary bike

PT: Shoulder, TFL, and Piriformis exercises

Release 

Wednesday May 21st

Open
this and that with weights, stretches etc
30 mins brisk walk on incline
PT stuff
Release

quick WO at home

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 7/7/20 secs/ 20: 3 sets

Used 40 # DBs

Release

Sun May 17th

Open

this and that with weights, stretches etc

30 mins on the stationary bike

PT stuff

Release

Sat May 16th

Open-
more for warm up

Overhead presses/bent over rows/ Planks/ jumping jacks: 3 sets of 7/7/20 secs/20
used 40 lb DBs

25 mins on indoor rower

PT: Shoulder, TFL, and piriformis stuff

Release

another mixed WO

Open

more for warm up etc

overhead presses/ jumping jacks/ planks: 4 sets of 7/20/ 20 secs

pretty much in Tabata format

used 40# DBs for overhead presses

25 mins on stationary bike

PT: TFL, piriformis, and shoulder stuff

Release

wo at home

Open-

overhead presses/bent over rows/ jum rope like hops/Planks: 7/7/30 secs/ 20 secs: 3 sets

Used 40 # DBs

Release 

light WO

Open

more for warm up 

25 mins on indoor rower 

10 mins brisk walk on an incline 

Shoulder, TFL, and piriformis stuff

Release

swings after a while

Open

Overhead presses/bent over rows/swings/jumping jacks;

4 sets of 7/7/7/20.

used 40 lb DBs

35 mins on the staionary bike

PT: shoulder, TFL, and piriformis stuff

Release

light WO

Open-

More for warm up

35 mins on stationary bike

PT: Shoulder, TFL, and piriformis exercises

Release

WO at home

Open-

overhead presses/bent over rows/ Planks/ jumping jacks: 5/5/20 secs/ 20: 3 sets

Used 40 # DBs

Release 

DB burpees etc

Open-

more for warm up

Burpees with DBs/ovehead presses/jump rope like hops: 3 sets of 5/5/30 secs.

Used 25 lb DBs for burpees and 40 Lb DBs for overhead presses.

30 mins on the stationary bike

PT: TFL, piriformis, and shoulder srength stuff

Release