Therapy

2 rounds:

1min. jump rope
1min. Downward Dog
1min. Hip Bridge (ISO)
1min. Front Plank
1min. Airbench

Deck of Cards

An old favorite...

Hearts=Renegade Rows (each) w/36 pound KBs
Spades=Divebomber Pushups
Clubs=Hanging Leg Raises
Diamonds=Bodyweight Lunges (each)

Jokers=50 Kettlebell 2-hand swings w/36 pounds


Stopped at 30min...got through about half the deck. Managed to get through both jokers though. Definitely still recovering from July 4th weekend canoeing and boozing on the russian river.

Chin+Pushup Ladder

Chin ups 15 down to 1 (120 total)
Pushups 2-4-6-8-10-etc all the way up to 30 (240 total)

comments: had to do negatives with chins after number 10. pull endurance is low.

Push-Pull

HSPU 10/7+3
Chin ups 12+3/8+4+3

Pushups 30/20
Sq. Cable Rows (100 pounds) 30/20

Posterior Chain/Legs

Single Leg Box Squats (low box-below parallel) 2x12ea.

5 rounds:

-10 OH Squats (45 pounds)
-20 KB Swings (53 pounds)
-90sec rest

Pull

KB TGU 2x6+6 (44 pounds)
Chins 15/10+5

KB Bent Row 2x15ea (44 pounds)
Tabeletop 1min. x 2 sets

Push

HSPU 2 x 8 reps
1-arm Pushup negatives (feet wide/incline bench) 2x10ea.
1-arm plank 2 x 30sec each side
100 pushups (1min. rest between sets)
30-15-10-10-10-10-10-5