Name: Playbook - Warrior Fit - W1/D4 Calisthenics/Strength
Uploaded: 2023-03-18T22:09:04.187Z
Duration: 45 min
Description: W1/D4 Calisthenics/Strength

Justin

Calisthenics/Sprints

- 1/2 mile Jog

Ladder Circuit: 
- 10-1 Barbell Thrusters
- 1-10 Burpees

- 1/2 mile Jog

- Jog at a good pace for you 
- Increase speed and intensity as you progress

Jog 1/2 mile

You are doing descending sets 10 to 1 Barbell Thruster combined with ascending sets 1 to 10 Burpees

10 Thrusters, 1 Burpee, 9 Thrusters, 2 Burpees, 8 Thrusters, 3 Burpees…….

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

- Stand with your feet shoulder-width apart
- Push your hips back, bend your knees, and
place your hands on the floor directly in front of your feet
- Jump your feet back to softly land on the balls of your feet in a plank position
- Lower your body all the way onto the floor, keeping core engaged
- Push-up to lift body off the floor and return to plank position
- Jump your feet back so that they land just outside of your hands.
- Reach your arms over head and explosively jump up into the air
- Land and immediately lower back into a squat for your next rep

Burpees

Ladder Circuit

W1/D4 Calisthenics/Strength

Just finished BMT and I was scared I was going to lose all my strength. This is the perfect balance to keep my endurance up and get some strength back super excited to see how this program plays out!

Joel

W1/D1 Push | Hyper

Felt pretty worn out after the hyper session yesterday. Definitely well below my threshold but good continuous effort

David

Shoulder started to hurt during the hand clean part, but other then that great work out.

W1/D4 Calisthenics/Strength

Community

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