November 23-29

Transition Week
Monday- Monday 
A1. Perfect Push Ups @ 22X1, 5 x 5-6 reps, rest 20 sec
A2. Bent Row w/ something heavy @ 30X3, 5 x 5-6 reps, rest 20 sec
A3. Dead Hang from Pull Up Bar or Stair well or tree branch, 5 x max hang, rest 2 min

Didn't do this section
+
5 x 10 Burpees AFAP, rest 60 sec b/w sets

Done; about 50 seconds per set
+
3 min accumulated hollow body hold

Done

Tuesday- Tuesday 
Run/walk 60 min straight
Done. +30 minutes of stretching/mobility

Wednesday- 

Travelled. But did about 20 minutes of stretching/mobility when I got home. 

Wednesday- Thursday @ gym
A1. HS hold against wall, 5 x max hold, rest 30 sec

Done
A2. Dead Hang from object, 5 x max hold, rest 1 min

Done

*i was not very good at either of these. It's been so long since I did HS anything. It took me about 5-6 attempts to even get on the wall. But once I got back into the groove I was fine. Maybe 20 second holds? Dead hangs were actually harder than I figured. Maybe 15 seconds max?
B1. Bench Dips off a chair or railing, 5 x 4-6 reps, rest 30 sec

Done. This kind of aggrevated my right shoulder. When I put my arms right by my side, it helped
B2. Bicep Curls, 5 x 8-10/arm, rest 90 sec

Done. 20# DBs
C1. Side Plank- 5 x 30 sec/side, 0 rest b/w sides, 30 sec rest

Done. 
C2. Front Plank- 5 x 45 sec, rest 30 sec

Done.

Thursday-
Family time

Friday- Saturday 
5 x 12 Burpees AFAP, rest 90 sec b/w sets

Done.
+
Run/Walk 30 min  

Done.