Warm-up:(Less than 1 Month - 1/2 reps - 1/2 weight)
200 m Run/Row or 40 Jumping Jacks
20 Single Leg Deadlifts R 15/20
20 Single Leg Deadlifts L 15/20
Option 1 > 3 Months
5 Rounds for Time
10 Renegade Rows (R+L=1) 15/20 (1 Pushup + 1 Row on the right + 1 Row on the left=1)
200 m Run/Row or 40 Jumping Jacks
10 Walking Lunges (R+L=1)
200 m Run/Row or 40 Jumping Jacks
Option 2 < 3 Months
4 Rounds for Time
10 Renegade Rows (R+L=1) 10/15 (1 Pushup + 1 Row on the right + 1 Row on the left=1)
200 m Run/Row or 40 Jumping Jacks
10 Walking Lunges (R+L=1)
200 m Run/Row or 40 Jumping Jacks
Option 3 < 1 Month
2-3 Rounds for Time
5 Renegade Rows (R+L=1) 5/8 (1 Pushup + 1 Row on the right + 1 Row on the left=1)
200 m Run/Row or 40 Jumping Jacks
5 Walking Lunges (R+L=1)
200 m Run/Row or 40 Jumping Jacks
Cool Down:
Lower Back/Piriformis Stretches
Post time and thoughts to comments
71 degrees! 11 weeks post surgery. 1st real walk. 1 mile. 45 minutes. I’ll take it!
