Welcome back Aaron. Hopefully, you took it a little easy on yourself the first day back. Remember that analogy about the cliff in relation to intensity? Try not to go running off the cliff. Take it a little easy the first couple of weeks back, but not too easy.
Tomorrow do the following.
A. 3 sets of 5 strict press. these should be very heavy
Rest 60 sec
3 sets of 5 strict pullups. Add weight as necessary, or use a band. The 5th pullup should just barely get done.
Rest 60 sec
B. For Time 16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings 53/35/24, The last 5-7 KB swings should really hurt to get down
Burpees, find a good pace on the burpees and don’t stop till your done with them.
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Aaron called in sick, so I stayed home and did 100 burpees. It took me 11:36.