2026-06-03 WoD

 A. 6mile Airdyne
21:30

B. Shoulder rehab exercises (3x5 for internal/external rotation, plyometrics in all directions, etc)

2026-06-02 WoD

 A. 10 rounds for time
{
50 AirSquat
20s hollowhold
}
time: 22:00

//later in day

B. PT exercises

2026-06-01 WoD

 A. 5 rounds, not for time
{
4 min Airdyne (~1.2miles)
10 DBFrontSquat 1x35#
10 ProneLegRaise
10 DBGluteBridge 35#
}

2026-05-30 WoD

A. Airdyne 30min (9 miles)

B. 3x10 DBFrontSquat 1x40# 

2026-05-29 WoD

 A. 30min Airdyne. 7.69mile.

B. 3x10 DBGluteBridge
10x30, 10x40, 10x50#

2026-05-28 WoD

 A. 6mile airdyne. 19:49

B. 5 rounds, not for time
{
20 AirSquat
10 ProneLegRaise
}

2026-05-27 WoD

 //First day back in the gym after May22 shoulder surgery

A. 6 mile Airdyne. 21:30

B. KBFrontSquat
10x0(bodyweight)
9x35#
8x44#
7x53#