January 10-16

W3
D1- Friday 
A1. Goblet Squat @ 5050, 4 x 7 reps, rest 20 sec 35# KB
A2. Lunge Jumpe, 4 x 8/leg alternating Done
B1. Hinge Row @ 30X3, 4 x 6-8, rest 30 sec  ***yes you can bend knees if you have to done
B2. Ring Rows @ 10X0, 4 x 10-12 unbroken, rest 30 sec **at the top of the regular row you are still looking up towards the ceiling and the row motion is perpendicular to your body done
+
5 sets done
40 sec Burpees w/ max height jump
20 sec rest
40 sec Shuttle Run 10m down & back
20 sec rest
40 sec High Knee Jump rope
20 sec rest

D2
10-15 min jog/dynamic warm up
+
Run till you fill itch (up to 20 min)  **stop as soon as you feel it this time and see feel a difference on later sets
rest 3 min
x 3 
***up to 45 min total running

Didn't get to this one this week, went hog hunting on the day I was suppose to do this and walked over 5 miles, does that count? 
+
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 

D3 Thursday 
A. Kipping Pull Up Practice done
B1. Negative Pull Up @ 50A0, 4 x 5 reps, rest as needed **use a box or something to get chin above bar done (ish!) still didn't do 5 each time... 3-4! 
B2. Goblet Reverse Lunge, 4 x 10/leg, rest as needed done
+
4 sets
2 min Run
2 min 5 Burpee Box Jumps
2 min - 7 Wall Ball + 7 KB Swings + 7 Double Unders
rest 2 min

Done, only got 3 rounds in... Had to go to work! 

Day4 Tuesday 
15 rounds
5 Man Makers, 10#/H
20 Double Unders
rest 30 sec      

Done, the knerling on the DBs killed my hands!