Name: Playbook - Ashley Horner - W1/D3 Evolution
Uploaded: 2024-03-04T19:15:01.950Z
Duration: 15 min
Description: W1/D3 Evolution

Gentry

So good! 💪🔥
I did add a minute of running at the top of each round 😃

Crystal

Great fast to the point fullbody strength/cardio ;)

Tasha

Tougher than it looks! Love that i was able to do this from home given i was pressed for time!

Roxana

Make those TGUs slow AF and you might take a litttttle longer than 15m 🤘🏻😹

Ange

4 Rounds FOR TIME:
- 15 Kettle Swings
- 15 DB Burpees
- 3 Turkish Getups (each side)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Evolution - Kettle Swings

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to your hands and stand up

Evolution - DB Burpees

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended on the floor
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up throughout the movement
- Reverse steps to return to start position
- Complete desired reps then repeat on the opposite side

3 reps each side

Evolution - Turkish Getups

Complex

W1/D3 Evolution

This was such a great workout to start my week!

Chariss

I'm a wildland firefighter, and the athletic performance workouts translate very well to the functions I need for my job! I'm really glad I found Ashley's programming!

Meghan Barry

W1/D1 Evolution

Loved this! Got me back into doing back squats! Something I dont do a lot on my own!

Kristina

It was good! Except on the first round I’m not sure i understood what needed to be done. was i suppose to lift at different weights until I maxed out?

W1/D2 Evolution

W1/D4 Evolution

W1/D5 Evolution

Loved the step ups and pull-ups! My fav :)

W2/D1 Evolution

W2/D2 Evolution

I finish I was going to quit on my 5th but I push to the end!!!!

W2/D3 Evolution

Made it to 3 rounds..=60/55
How many you did Antonio!?!?!?❤️👊🏽

W2/D4 Evolution

W2/D5 Evolution

Did 5 full rounds 1 KBS
Run 🏃🏽‍♀️ 1.25
Run out of time ROOT

W3/D1 Evolution

W3/D2 Evolution

W3/D3 Evolution

Was tough!!
But I finished ✅👊🏽💪🏼🦶🦵🫁🧠👀👂👣🙅🏽‍♀️🐶

W1/D3 Evolution

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