Name: Playbook - Andres Tovar - BW #2 W4 Unorthodox Mode
Uploaded: 2022-03-22T05:01:25.042Z
Duration: 25 min
Description: BW #2 W4 Unorthodox Mode

- You will complete 1 sets of each exercise before moving on to the next 
- Work time for each exercise is 45 seconds and 15 second rest in between sets. 
- Rest 35 seconds when you complete 1 round
- Total Rounds: 3

- Hold a squat position
- Keep chest up 
- Move side to side holding the position

Low slide

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Run in place with high knees side to side
- Increase speed as you feel comfortable

Lateral High knees

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

BW #2 W4 Unorthodox Mode

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