November 15-21

W2
D1- 
A1. Lateral DB Step Overs, 4 x 8/leg, rest 30 sec **hold DB’s by side
A2. Gravitron Pull Ups @ 31X1, 4 x 4-6, rest 30 sec
+
5 sets for reps
20 sec Mountain Climbers
10 sec rest
20 sec Lying Bicycle abs *trying to touch opposite elbow to knee
10 sec rest
20 sec Box Jumps
10 sec rest
20 sec No Push Up No Jump Burpees **keep core tight at bottom
10 sec rest
20 sec Walking Lunges
10 sec rest
20 sec DB Hang Power Cleans
10 sec rest

D2
10-15 min jog/dynamic warm up
+
7 x 
Run 60 sec walk briskly
Run 60 sec run moderate
Run 60 sec run higher effort

+
30 min mobility- focus on thoracic mobility and hip flexors
**use below as guide
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed
Kneeling Thoracic Rotations, 3 x 15/side, rest as needed- https://www.youtube.com/watch?v=aCEKBGRhSBQ
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top 

D3
A. Banded X Walks, 2 x 10 each direction
B. Single Arm DB Elbowing Row @ 4020, 3 x 10/side
+
5 sets for reps
1 min DB Sumo Dead Lift High Pull, 10#/H
1 min Side Plank (30 sec/side)
1 min Alternating Step Ups
1 min DB Push Press light, lot of reps
1 min rest

Day4
8 sets for times;
Run 200m
10 Burpees
15 Tuck Ups
rest 30 sec