back to rehab-ing a knee

Warm Up:

3 Rounds
15x push ups
10x Single Leg Box Squat
10x Weighted Sit-ups - 45#
Training:

1) 6 Rounds
4x Seated Kettlebell Clean to Stand to Press – 25, 25, 35, 44#
5x plank walk ups each side

2) 6 Rounds
4x Stiffed leg kb deadlift-2x 25#kb's
5x slasher to halo - 25# kb

3) 6 Rounds
8x Kettlebell Floor Press – 25# kb's
8x Horizontal Pull Ups

before work

warm up
3 rds
10x push ups
8x hang clean @ 65#
5x pull ups

6rds
6x box squat
10x kb swings
6x military press
65, 75, 85, 95, 95, 95

Yesterday

Warm Up: 3 Rounds 10xPushup 10x Sit-Ups 5 Horizontal pull-ups 5x Dislocates 1) 10 rds 6x Seated Kettlebell Clean to Stand to Press 15x Situps 5x Box Squat@25# 5x horizontal row 2) Core - 4 Rounds 5x Russian twists @25# each side 10x single leg bridge each side 1 min plank 5x kneeling slasher to halo @25# 3)general rehab 10x Good mornings@44kb 10x clam shells each leg

The day before yesterday

Warm Up: 3 Rounds 10x Push ups 10x Box Squat – unloade 10x Weighted Sit-ups @25# 1) 6 Rounds 8x Seated Kettlebell Clean to Stand to Press – 2x25# kb 20x leg lifts each side 2) 6 Rounds 8x stiff leg dl w/kb 25,35,44# kb 10x clam shells each leg 3) 6 Rounds 8x Kettlebell Floor Press @2x25 kb 8x Ring Rows or Horizontal