July 19

A1. turkish getup x 3.   35,35,45

A2. DB pullover x 6.  50,60,60

B1 one arm cable row x 10/arm       100 x 3

B2. one arm DB low incline press  x 6   60x3

C1. 1 arm bottoms up KB carry 30m    35#x3

C2.   ring fall out   x 8 x 3

D1  prone plate switch 10/side x 3 sets

D2. band pull aparts x15 x 3 sets

15 mins bike ride.   15s hard 45s light x15. 

July 20 
lower body rehab

july 21

1 min on rower at 1:28/500 rest 4 mins x 2


July 22
A. press 5x5 w/ 95#
B1 l-up x 10
B2. incline Db press  60x10, 70x10
C1. face pull x 15 x 2
C2. strict ring dips max- 24 
D. 1 arm bottoms up KB carry for 30s with 35# KB. 
E1. ring push-ups x15
E2. db curl x 10
E3 tricep pushdown x 15   x 2 sets. 


July 23
lower body  - hamstring rehab
10 min walk.  5 min bike
A. single leg lying glute bridge x 3 sets.
A2. leg lowering on wall x 10
B1. med ball roll back x 10
B2. eccentric calf raises
C.  SL RDL   left leg light.   right leg unweighted.  working positions
D.   AD near all out for 15s, pedal light 1:45 x 8. 
E1. ring fall out x 8
E2. farmers walk 30s w/ 85#/ h