A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010 8x65, 8x115, 8x115 still taking it easy with the knee
Rest 45 seconds
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm 8x35, 8x44, 8x44
Rest 45 seconds
Alternating Lateral Lunge x 8-10 reps each leg No weight and held on to support for right knee
Rest 45 seconds
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010 8x65, 8x115, 8x115 still taking it easy with the knee
Rest 45 seconds
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm 8x35, 8x44, 8x44
Rest 45 seconds
Alternating Lateral Lunge x 8-10 reps each leg No weight and held on to support for right knee
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of: 6+10
24/16 kg Kettlebell Swings x 15 reps Used 20kg. Should have went with 24kg. knee was fine with these.
Wall Ball Shots x 10 reps Subbed 30lb ball slams
100 Meter Run Subbed 75 rope whips
Complete as many rounds and reps as possible in 12 minutes of: 6+10
24/16 kg Kettlebell Swings x 15 reps Used 20kg. Should have went with 24kg. knee was fine with these.
Wall Ball Shots x 10 reps Subbed 30lb ball slams
100 Meter Run Subbed 75 rope whips
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