Name: Playbook - Ashley Horner - W1/D5 Void
Uploaded: 2022-11-25T09:58:54.443Z
Duration: 45 min
Description: W1/D5 Void

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

Friday 

3 sets FOR TIME: 
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step Ups x 20/s 
- Kettlebell Swings x 15 

10 sets of: 
- Shuttle Sprints 
25 meters down, 25 meters back
50 meters down, 50 meters back, 
75 meters down, 75 meters back = 1

3 sets FOR TIME: 
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step-Ups x 20/s 
- Kettlebell Swings x 15

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

20 reps each side

Bodyweight Step-Ups

- 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

Kettlebell Swings

Circuit

- Shuttle run sprints involve continuous running back and forth between line markers or targets at a certain pace, and vary in degrees of intensity, duration, and distance

Shuttle Sprints 
25 meters down, 25 meters back
50 meters down, 50 meters back, 
75 meters down, 75 meters back = 1

Shuttle Sprints

W1/D5 Void

Lolo

Subbed the barbell for the DBs and kettlebell tonight. Deficit DB deads + burpees over the kettlebell - the second half remained the same! Great quicker one, still felt like I got my ass lit up (literally) in under an hour. *insert flame emoji here*

Danielle

W1/D1 Void

I appreciate the packed work and effective programming (most importantly the lack of excessive unnecessary volume that seems to have become a thing). You rock 🤘🏻

Ange

W1/D2 Void

Roxy

Your routines waste no time! Exactly what I need max burn in min time

Marisa

W1/D3 Void

Did as much I could 
Run out of time ⌛️

Minus my peripheral nerve tingling it was awesome 🤘🏻

W1/D4 Void

Are the breaks purposely left at zero? Just curious. I love your efficiency!

W2/D1 Void

W2/D2 Void

W2/D3 Void

W2/D4 Void

Live this so challenging 😰 
💥 👋 🥊

W2/D5 Void

Wow!! I just love all your 🏋🏽‍♀️

W3/D1 Void

W3/D2 Void

Overachieve!💥🏋🏽‍♀️🥊🥸🥸🥸😎🤩😎

W1/D5 Void

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