5 Lunge Twists each side
Then: 1st Minute: 2 DB Floor to OH Press 15/20 2nd Minute: 4 F2OH Press 3rd Minute: 6 F2OH Press 4rth: 8 5th: 10 Continue going up in reps, by 2, every minute until you can no longer complete reps within the minute. At that point take 1 minute off to rest. Then, beginning where you left off, every minute on the minute, decrease reps by 2 until you end at 2 reps of Floor to OH Press.
Drop weight if needed. Watch that back when coming down to the floor with the weights. Only go so far as to maintain a safe and neutral spine. If that means bringing weight as low as knees or mid shin, that is great!
Less than 1 month: Please keep weight lighter than you might want. Complete 5 minutes, rest 1 minute and go down the ladder back to 2 reps. Please take breaks when needed.
Cool Down: 3 Sets of 30 Seconds each side, lower back and piriformis stretches