Woke up late today so no morning workout, went to the PT after work, she did some soft muscle massage and then ultrasound, still not as intense as I want but will see if it helps. Got back and did a TT workout at home, was initially planning on doing it at the gym but changed my mind.

Big 5 Barbell Complex Circuit
• Do 15 repetitions per exercise at a 2-0-1 tempo.
A) Squats-61#/61/61
B) Push Press-61#/61/61
C) Barbell Bent-61#/61/61 last round it was hard to lift weight over my head since I was tired and my hands were wet and slippery Note: Wear lifting gloves
E) Mountain Climber using gliding disc
• Rest 1-2 minutes before repeating the circuit 2 more times.

Big 5 Bodyweight Circuit
A) Prisoner Squat – 15 reps (2-0-1)
B) Spiderman Push-up – 6 reps per side (2-0-1)
C) Stick-up – 15 reps (1-0-1)
D) Diagonal Lunge – 12 reps per side (2-0-1)
E) Spiderman Climb – 10 reps per side (1-0-1)
• Rest 1-2 minutes before repeating the circuit 2 more times.

TT Synergy Fat Loss Torso Training
1 Circuit

1A- Knee up 8 reps (2-0-1)
1B-Stability Ball Jack-knife rotation 6 per side (1-0-1)

2A-Stability Ball Rollout 10 reps (2-0-1)
2B-Stability Ball Cross Body Mountain Climber 8 per side (1-0-1)

3A-Plank with arms on ball 30 seconds
3B-Ball Crunch with Med ball 15 reps (3-0-1)

The intention is to do this program for 3 weeks with some modification since I am training for a 50K, I know CB won't approve but I know this will work better for my body and I problem not to email him that I didn't get the desired result but the hope is to build strength.