November 29-December 5

W3

D1- Monday 
A1. Lateral DB Step Overs, 4 x 12/leg, rest 30 sec **hold DB’s by side 20#/hand
A2. Gravitron Pull Ups @ 31X1, 4 x 3-4, rest 30 sec 55#, 55#, 55#, 50# assistance 
+
5 sets for reps **don’t worry about tracking reps, just do a lot of work :) done
20 sec Squat Jumps
10 sec rest
20 sec Tuck Ups
10 sec rest
20 sec High Knee Jump Rope
10 sec rest
20 sec Burpees
10 sec rest
20 sec Alternating Step Ups- 14"
10 sec rest
20 sec DB Dead Lifts, 30#/H
10 sec rest

Nice way to start the week!

D2 Tuesday 
10-15 min jog/dynamic warm up done
+
6 x 
Run 90 sec walk briskly
Run 90 sec run higher effort

Done, WITH NO ITCHING!!!! did treadmill 3.5mph and 5.3mph. 
+
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
Couch Stretch, 2 min/side
Lying on Bench Reverse Fly’s w/o weight, 2 x 12-15 w/ 2 sec pause at top 

Done

D3 Thursday 
A. Banded X Walks, 2 x 15 each direction done 
B. Single Arm DB Elbowing Row @ 4020, 3 x 12/side done 12.5#
+
5 sets for reps done 
1 min Alt DB Snatch, 10#
1 min Bear Crawl as low as possible
1 min Shuttle Run down and back 50’ish
1 min Renegade Rows w/ Push Up b/w each **use 10# DB’s even if you only have 1
1 min rest 

Used 12.5# DBs for everything because I have adjustable DBs and its either one 10#, two 12.5#, or one 15#

Day4 Friday 
8 sets for times 27 minutes 
Run 200m
12 Burpees
30 sec Hollow Hold, legs bent
rest 30 sec