13:00 Home

Yoga 20 minutes

16:00 Gym

Warmup, mobilization and prehab work.


SS1:
DB BP 2x10x40
Pullups 2x10

SS3:

Machine press 3 x 10 x 35*
DB Bent over row 3x10x45

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

3 Intervals on threadmill
Incline 10.
1 min at 7MPH
2 min at 3 MPH

Stretch

*doing these with a very light weight to aid rehab. After a few weeks will move back to dumbbells. I left out legs today as they and lower back were a little fried from yesterday.