Name: Playbook - Ashley Horner - W3/D1 Evolution
Uploaded: 2024-03-04T19:15:02.093Z
Duration: 40 min
Description: W3/D1 Evolution

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

Roxana

10 Rounds FOR TIME:
- 20 Kettle Swings
- .25 mile Run
- 10 DB Burpees
- 3 Handstand Push-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

Evolution - Kettle Swings

Evolution - .25 Mile Run

- 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

Hand placement: 
- Place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart
- Make sure palms are facing forward, or slightly turned out 5-10 degrees

Movement:
- Kick up into a handstand, with your heels touching the wall
- Once you have kicked up, establish a strong, rigid midline position
- While maintaining this position, lower yourself until the top of your head touches the floor/mat
- Try to keep your elbows at a 45 degree angle as you lower
- Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension

Evolution - Handstand Push-Ups

Complex

W3/D1 Evolution

This was such a great workout to start my week!

Gentry

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

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

W1/D3 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

W3/D2 Evolution

W3/D3 Evolution

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

W3/D1 Evolution

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