January 17-23

W4
D1- 
A1. Goblet Squat @ 5050, 4 x 10 reps, rest 20 sec
A2. Lunge Jumpe, 4 x 5/leg alternating
B1. Hinge Row @ 30X3, 4 x 4-6, rest 30 sec  ***yes you can bend knees if you have to
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
+
5 sets 
50 sec 3 Burpees + 3 Sit Ups
10 sec rest
50 sec Shuttle Run 10m down & back
10 sec rest
50 sec Mountain Climbers
10 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
+
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. 3 x max unbroken kipping pull ups, rest 2 min b/w sets
B1. Negative Pull Up @ 50A0, 4 x 5 reps, rest as needed **add weight if possible
B2. Goblet Reverse Lunge, 4 x 8/leg, rest as needed
+
4 sets
2 min Run
2 min 5 Box Jumps + 5 Tuck Ups
2 min - 10 Wall Ball + 10 Burpees
rest 2 min

Day4 Wednesday 
15 rounds
7 KB Swings
7 Box Jumps
7 Tuck Ups
rest 30 sec      

Done!