How does this plan look?

robocode

I've been getting back training the last two months or so but I want something a bit more structured now. I've been doing metcons generally and not really any dedicated strength training. The reason for this is I've had recurring tendonitis in both biceps/shoulders and I'm wary of shoulder presses, squats & bench.

My goals now are to drop fat and get fit. I've been to a great sports therapist and my shoulders are feeling good but I still have to improve mobility. I'm thinking of following a program similar to below for the next 6-8 weeks, in the meantime really doing a lot of mobility work, foam rolling etc. to be confident the shoulders could then handle a move to something like starting strength.

The Monday & Thursday workouts I'd aim for a set/rep plan like starting strength. Fast paced interval running two days and also varied 10-20 minute metcons two days. I also don't have either a rack or bench at the minute (or access to a decent gym) but I've got a treadmill, rowing machine, kettlebells and weights.

I know that ultimately press-ups would need to be dropped in favour of the bench and shoulder press but as I say, I want to go slow and make sure my shoulders are right as opposed to suffering another setback. I've been incorporating the workouts from Dominic Munnelly's blog for the last couple of months and noticing good fat loss and increases in overall fitness. Sorry for the long post but better to be exact I think.

Mon Tues Wed Thurs Fri Sat
Deaflift Intervals Metcon Deadlift Metcon Intervals
Row Row
Press-up Press-up

robocode

Apologies, the formatting of the plan didn't copy over, here it is below

Mon Deadflift, Row, Press-up
Tues Intervals
Wed Metcon
Thurs Deadflift, Row, Press-up
Fri Metcon
Sat Intervals

siochain

Have you tried some light back squats? does it flare up the tendonitis?

how about some front squats?

Whats in the metcons and duration\ intensity of the Intervals?

robocode

No I haven't tried any squat variations, at the minute I don't have a rack or squat stands so that's also a factor. The metcons are various things like a 'ladder' of two exercises e.g. (10,9,8....1) of deadlift and KB rows; bodyweight squats, band pull-aparts and mountain climbers; things I've taken from Dominic Munnelly's site. I do them at an intensity that leaves me pretty wrecked after the 10-20 minutes.
With the running I usually do fartleks on a treadmill so 5 rounds of running at 10 kph for 2 minutes with a 1 minute walk at 6 kph between each one, rest for 2-4 minutes and repeat for another 5 rounds. It's a workout I saw in the Irish Independent supplement about two months ago and find it good.

robocode

Sorry to bump but anyone want to weigh in on this?