20 minute walk, targeted drills.
Ball/roller work, mobility warm up.
1- Squat- warm up, 5X115,115,1X135
2- push up & prone jackknife/sumo dl high pull (60#)
8 reps each in rounds for 10 minutes- 9 rounds
3-DB(35's)squat & push up/inverted row
6 reps each in rounds for 10 minutes- 7 rounds
4- Airdyne intervals-
1 minute warm up,
1 minute sprint, 2 minutes easy
Notes: I subbed the sumo dl high pull for backward lunge/row because my knees have bothering me on lunges.