Day 1Started with a 3 mile bike ride 

A. DB Seated Press from floor; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=P4OBDGkLuX4

-20,30,35,35

B. Clapping push ups; AMRAP 60 seconds per side x4; Rest 60 seconds between sides

-19,17,20,16… These sucked really had to push myself. Want to get better at body weight stuff. 

C. Cable lat pull down from half kneeling; 4-6×4; Rest 90 seconds – https://www.youtube.com/watch?v=h19msnEfNCY

-80,90,90,90 loved these! It was so different from standing 

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides – https://www.youtube.com/watch?v=5SbsQB4HVb4

-✔️

Day 2

A1. DB Floor Press with bridge @40×1; 6-8×4; Rest 60 seconds

-15,20,25,30

A2. DB 3 point row; 6-8×4; Rest 90 seconds

-20,25,30,35

B. Tall kneeling Lat Pull down; 4-6/arm x4; Rest 90 seconds

-80,90,90,100

C. Wall Deadbug; 5×10; Rest 75 seconds – https://www.youtube.com/watch?v=2nwZiucPe1w

-✔️

D. Prone sphinx; 3×10; Rest as needed – http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-prone-sphinx/ – 10 per side, 3 sets, reach out to the front

-✔️  this was different but liked it
Was pretty sore today. Started with 4 mile bike ride and ended with half mile incline walk

Day 3

A. DB Bench Press with bridge @40×1; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=VQN6HcBNauc

-20,25,30,30

B. Shoulder taps; 5×10; Rest 60 seconds – try to opposite foot off ground as hand comes up – shoot me a video of this

-will send video soon 

C1. Feet elevated Push ups; AMRAP 60 seconds x4; Rest 60 seconds

-26,24,20,22… These new push ups are kicking my ass but I love it. 

C2. Lat Pull down; 3-5 x4; Rest 90 seconds

-90,90,100,100

D. Deadbug pallof press; 5×10; Rest 60 seconds between sides

-✔️
So sore today started with 3 mile bike ride and ended with a mile walk and 2 minutes of very light jogging (5.0) to see if my knee could handle it. Did great was like normal. 
Also all three days I added some stuff Moses told me to do like putting resistance band around legs and walking side to side with toes pointed in and laying on a bench and pushing legs out. I’m not sure what it’s called lol

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