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WOD
Triset Seated dumbbell shoulder presses, Seated dumbbell bent-over reverse flys and Seated Russian twists on a BOSU
Pyramid the weight up on the presses, 5 sets of 10 reps each; 20 reps on the twists
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
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