Shoulders Upper Chain

Military Press on the Hammer Strength Machine
90 X 20
180 X 18
270 X 8
360 X 6
360 X 5

30 second negative on the last rep

Seated Rotator Cuff work
1 X 8 @ 30lbs
1 X 7 @ 30lbs
1 X 7 @ 40lbs

Rear Pulley Pulls very strict
1 X 10 @ 40lbs each side
1 X 8 @ 50lbs each side

Lateral holds
10lbs each hand 2 sets of 30 seconds

Abs

Ab wheel
2 X 10 on knees

I tried doing it from a standing position and except for getting started off the ground I was able to do 2

Straight leg situps
2 X 20

Vsit
2 X 30 seconds

Walked for 25 minutes at 3.2mph and a 1.5 incline setting.