First Major Goal of 2019 Done, Now What?

So now that I finished the #ResolutionRuck2019, I plan on changing my workout from just walking to include body weight stuff.

I am going to need to get a good list of welcome party exercises from GoRuck Light events I need to prep for.
If someone can get those to me I would appreciate it.

One of the issues I have is my back damage.
My T6-T9 are calcified on the inside and are too flat so my back doesn't curve like normal.
I am going to try to get a pic from my chiro of the X-rays for a better view.

The other issue is sort of related to my back but I have serious issues doing sit ups even if I have some strength in my abs.

Anyway, I am debating about a couple potential processes and I might switch between them.

First I have to decide on my goals and those are a bit mixed. 
1 - I need to increase my strength. I have lost a lot of strength after my WLS.
2 - I need to increase my flexibility. It will help in the long run.
3 - I need to increase my HIIT capability, especially with body weight stuff for events like GoRuck.
4 - I need to tone what I have and tighten everything up.
5 - I need to keep up and increase my endurance, especially under load.
6 - I need to strengthen my core.

My thoughts are to have 2 or 3 different programs and change it out every couple weeks. 
Week A
Mon 
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Tue
- 1 mile warm up ruck.
- Heavy low rep upper body strength training
- Chest Press
- Shoulder Press
- Lat Pull Down
- Bench Row
- Dumbbell Curl
- Chest Fly
- Ab work
Wed
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Thur
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Fri
- 1 mile warm up ruck.
- Heavy low rep lower body strength training
- Squat
- Leg Extension
- Leg Curl
- Leg Press
- Ab work
Sat
- Rest
Sun
- Rest


Week B 
Mon 
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Tue
- 1 mile warm up ruck.
- HIIT Upper Body with ruck
- Ruck Chest Press
- Ruck (Kettle Bell) Swings
- Ruck Overhead Press
- Bear Crawls
- Ruck Push Ups
- Ab work
Wed
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Thur
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Fri
- 1 mile warm up ruck.
- HIIT Lower Body with ruck.
- Ruck Thrusters
- Ruck Squats
- Ruck Leg Lifts
- Ab work
Sat
- Rest
Sun
- Rest


Week C
Mon 
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Tue
- 1 mile warm up ruck.
- Light high rep multiple set upper body strength training
- Chest Press
- Shoulder Press
- Lat Pull Down
- Bench Row
- Dumbbell Curl
- Chest Fly
- Ab work
Wed
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Thur
- 3 mile ruck
- 10 min stretching/yoga?
- Ab work
Fri
- 1 mile warm up ruck.
- Light high rep multiple set lower body strength training
- Squat
- Leg Extension
- Leg Curl
- Leg Press
- Ab work
Sat
- Rest
Sun
- Rest


#DFQ
#IAmWorthIt