Name: Playbook - Adam Swanson - W4/D6 Week 4 Conditioning Workout! 🔥
Uploaded: 2023-05-07T17:44:41.536Z
Duration: 40 min
Description: W4/D6 Week 4 Conditioning Workout! 🔥

WEEK 4 - DAY 6

Only 3 exercises total.

5 sets per round. 👇

Rep count for first 2 exercises: (Cut out the 10 and just do a rep scheme of 2-4-6-8 if you feel like dying)

𝟐-𝟒-𝟔-𝟖-𝟏𝟎

1️⃣Burpees (You do not NEED to do a Push-Up in the bottom)
2️⃣ Two arm Clean to Press

Then 𝟏𝟎𝐱
3️⃣Alternating DB Lunges (5 PER Side)

E.g. Complete 2 push ups, 2 clean to presses and 10 alternating lunges. Then 4 push ups, 4 clean to presses and 10 lunges… then 6…. All the way to 10.

After the set of 10 reps, you have completed ONE ROUND.

Rest 60-90 seconds and go again.

Try to push for 6 rounds and beat yourself from the weeks prior!

5 sets per round. 👇

Rep count for first 2 exercises: (Cut out the 10 and just do a rep scheme of 2-4-6-8 if you feel like dying)

𝟐-𝟒-𝟔-𝟖-𝟏𝟎

1️⃣Burpees (You do not NEED to do a Push-Up in the bottom)
2️⃣ Two arm Clean to Press
Then 𝟏𝟎𝐱
3️⃣Alternating DB Lunges (5 PER Side)

E.g. Complete 2 push ups, 2 clean to presses and 10 alternating lunges. Then 4 push ups, 4 clean to presses and 10 lunges… then 6…. All the way to 10.

After the set of 10 reps, you have completed ONE ROUND.

- Place your hands on the floor
- Complete a Push Up
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat
- Do not let your back round.
- Hinge at your hips for power.

DB Clean and Press (double)

- Jump into a split lunge.
- Keep your vision forward and chest high.
- Pressure on your heels as you push up to jump into the next lunge.
- Alternate back and forth.

Alternating Bodyweight Split Lunges

Today’s Circuit! 🔥

W4/D6 Week 4 Conditioning Workout! 🔥

W1/D1 LEGS/CARDIO

Great workout!! Can’t wait for the next one!!

devon

W1/D2 CHEST/ABS

W1/D3 BACK/CARDIO

W1/D4 SHOULDERS/CALVES

W1/D5 ARMS/CARDIO

W1/D6 Week 1 Conditioning Workout! 🔥

W2/D1 LEGS/CARDIO

W2/D2 CHEST/ABS

W2/D3 BACK/CARDIO

W2/D4 SHOULDERS/CALVES

W2/D5 ARMS/CARDIO

W2/D6 Week 2 Conditioning Workout! 🔥

W3/D1 LEGS/CARDIO

W3/D2 CHEST/ABS

W3/D3 BACK/CARDIO

W3/D4 SHOULDERS/CALVES

W3/D5 ARMS/CARDIO

W3/D6 Week 3 Conditioning Workout! 🔥

W4/D1 LEGS/CARDIO

W4/D2 CHEST/ABS

W4/D3 BACK/CARDIO

W4/D4 SHOULDERS/CALVES

W4/D5 ARMS/CARDIO

W4/D6 Week 4 Conditioning Workout! 🔥

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