Name: Playbook - Warrior Fit - W1/D4 Pool Circuit
Uploaded: 2023-03-18T22:09:04.203Z
Duration: 45 min
Description: W1/D4 Pool Circuit

Pool Circuit 

- 10 Push-ups
- 5 Air Squats
- 1 lap (50 meters)
Repeat 10X

- 250 meter Freestyle Swim

- 10 Push-ups
- 5 Air Squats
- 1 lap (50 meters)
Repeat 10X

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Freestyle Swim

Pool Circuit

W1/D4 Pool Circuit

W1/D1 Push | Hyper

W1/D2 Pull | Hyper

W1/D3 Legs | Hyper

W2/D1 Push | Power

W2/D2 Pull | Power

W2/D3 Legs | Power

W2/D4 Arms/Core/Ruck

W2/D5 Calisthenics/Sprints

W3/D1 Push | Hyper

W3/D2 Pull | Hyper

W3/D3 Legs | Hyper

W3/D4 Arms/Core/Swim

W3/D5 Run

W4/D1 Push | Power

W4/D2 Pull | Power

W4/D3 Legs | Power

W4/D4 Arms/Core/Ruck

W4/D5 Calisthenics/Sprints

W4/D5 Run

W1/D4 Pool Circuit

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