Nov 28thlow intensity WO

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets (with just the BB): 15 over head presses/ 10 back squats/ 10 push ups

PT recommended exercises

Release

quick WO @ gym

Open

Run/Jog/Walk for a little more than 2 miles: 30 minutes

3 sets (with just the BB): 15 over head presses/ 10 good mornings/ 10 push ups

PT recommended exercises

Release

low intensity mixed WO

Open

Run/Jog/Walk for a little less than 2 miles: 25 minutes

3 sets (with just the BB): 15 over head presses/ 10 back squats/ 10 push ups

15 mins on the stationary bike

PT recommended exercises

Release

Mixed WO

Open

20 mins on stationary bike

3 sets: 8 back squats (135 lbs)/10 push ups/ 10 bench presses (115 lbs)

PT: shoulder, piriformis, and TFL exercises

10 mins jog

Release

Wednesday Nov 11th

Open

Several stretches, push ups, burpees etc

20 min Jog

15 min stationary bike

PT: TFL, piriformis, and shoulder exercises

Release

light WO at gym

Open

more stretches with weights etc

30 mins on stationary bike

20 mins jog

PT: shoulder, TFL, and piriformis exercises

Release

Saturday Nov 7th WO at Home

Open

3 sets: 5 DB front squats/5 DB DLs/ 7 over head presses/ 10 bent over rows/ 10 push ups

Bent over rows: 25 lb DBs

Everything else: 40 lb DBs

Release

quick WO @ home

Open

3 sets: 12 DB front squats/6-8 push up rows with 25# Dbs/ 10 swings with 40# DB

PT stuff

Release

Saturday Oct 31st

Open

more stretches with weights etc

20 mins on stationary bike

15 mins jog

PT: shoulder, TFL, and piriformis exercises

Release