Name: Playbook - Ashley Horner - W3/D3 Evolution
Uploaded: 2024-03-04T19:15:02.134Z
Duration: 40 min
Description: W3/D3 Evolution

Roxana

4 Rounds of:
- 10 Pull-Ups
- 10 Tricep Dips + Plank Taps
 
REST 60 SECONDS

- 50 DB Burpees

4 Rounds of:
- 10 Pull-Ups
- 10 Tricep Dips + Plank Taps

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Evolution - Pull-Ups

-  Place your hands on the front edge of the box just outside hips
- Place your feet on another box in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Complete desired reps
- Drop the weight plate and reposition yourself into a high plank position on top of the boxes
- Take one hand off the box and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps (R+L=1rep)

10 reps of each movement

Evolution - Tricep Dips + Plank Taps

Complex

Evolution - Rest 60 sec

- 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

W3/D3 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

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

W3/D1 Evolution

W3/D2 Evolution

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

W3/D3 Evolution

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