December 6-12

W4
D1- Tuesday 
A1. Lateral DB Step Overs, 4 x 10/leg, rest 30 sec **hold DB’s by side 20#/hand 
A2. Gravitron Pull Ups @ 5050, 4 x 3, rest 30 sec 55# assistance 
+
5 sets for reps done!
20 sec fast air squats
10 sec rest
20 sec Double Unders
10 sec rest
20 sec No jump burpees
10 sec rest
20 sec Box Jumps or broad jumps
10 sec rest
20 sec Tuck Ups
10 sec rest
20 sec DB Power cleans, 15#/H
10 sec rest

D2
10-15 min jog/dynamic warm up
+
7 x 
60 sec walk briskly
90 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 Thursday 
A. Banded X Walks, 2 x 15 each direction
B. Single Arm DB Elbowing Row @ 4020, 3 x 12/side 15#/arm
+
5 sets for reps done!
1 min DB Thrusters, 15#/H
1 min Table Hold
1 min Shuttle Run down and back 50’ish
1 min DB Romanian DL’s, 15#/H
1 min rest

Day4
8 sets for times;
Run 200m
15 KB Swings, 15# DB
30 sec Front Plank
rest 30 sec   

I did what I could, but I'm working a ton this week and next week. Save me day 4, I want to do that one this next week.