- Barbell Step Up: 60 x 5 x 5, 100 x 20 (lower box)

- GHR: 3 x 12

- Power Shrug: 145 x 3 x 5, 100 x 20

- Abs & Neck

- Conditioning: Jump rope (60), KB swing (30), Sandbag carry (60) x 5 rounds in 13:08

Comments: 

So my physio told me to take 6 weeks off from squatting after the cortisone injection, which means I can start squatting again in 4 weeks. Until then I will stick with step ups as they are best of all the unilateral movements I have tried. That last 20 rep set (per leg) was fucking ridiculous. My heart felt like was going to explode out of my chest. It was seriously like hiking up a 50 degree incline with a 100kg pack. Fucking crazy.