Respect your injuries, but check your excuses.
As an elder athlete, I totally understand, sympathize and empathize with your discomfort and pain.
However, those things should not define us. What defines us is what we can do. I power through pain and discomfort in the gym, so that I can do the things I love outside of it.
Sometimes, you have to work through the discomfort to get to a point beyond pain. Avoidance isn't a solution (think about fights in any long-term relationship.)
Granted, if it's a new, sharp pain, we don't want you to push through it. R.I.C.E. the hell out of it take some time to let it heal. But don't let it turn into forever excuse. If it seems serious, get it checked out. I can make soft-tissue mobility recommendations, but I won't tell you what I think is wrong or how to treat it, I'm not a doctor.
I challenge you to listen to us when we tell you to move through the complete range of motion and show you how. And, right before you say "I can't because..." think about if it's because you can't or because you won't.
WARM UP - 10 Sets of Run to Step Ups (1 right and 1 left)
10 Jump Squats
10 Plate in front to overhead squats
MOBILIZE - PVC Posture Squat (See video below)
Med Ball T-Spine Roll
Barbell Ankle Smash
STRENGTH - Back Squat
10 @ EB
5 @ 30% + 10
3 @ 50% + 10
2 @ 65% + 10
3 sets of 1 @ 75%
WOD - EMOM 6:
M1 - 12 Box Jump Overs 24"/20"
M2 - 24 Kettlebell Swings 55/35
M3 - 36 Double Unders
IMMEDIATELY FOLLOWED BY...
12 Box Jump Overs 24"/20"
24 Kettlebell Swings 55/35
36 Double Unders
(Score is time)
COOL DOWN - 200m walk (Narrow steps out and Wide Steps back)