Perform quality, tested movements within your body's ROM. Stop at the first Element of Effort.
It doesn't get any simpler than that.
Waiter Plate Press - 25 lbs. - 7 min.
Left - 25 reps, Right - 25 reps = 1250 lbs.
-I stood normal stance and did lateral torso rotation during the press.
1 Arm KB Rows - 35 lbs. - 7 min.
Left - 44 reps, Right - 44 reps = 3080 lbs.
Short Circuit - 9 min.
1. Reverse Lunge to High Kick - 60 reps total
2. Crabwalk - 90 yards total
3. Slalom Jumps - 150 L, R total
I still have irritation in my wrist, so I didn't push it on the body weight stuff. The only drill I did that put pressure on my wrist was the crabwalk.
I've set some goals for myself that include deadlift (300 lbs for 3 reps), swings (225 lbs. for 10+ reps), and bodyfat (drop 2%). My 40th birthday is my goal date (July 7). Keep me accountable!