Name: Playbook - Warrior Fit - W2/D5 Calisthenics/Sprints
Uploaded: 2023-03-18T22:09:04.278Z
Duration: 45 min
Description: W2/D5 Calisthenics/Sprints

Calisthenics/Sprints

- 1/2 mile warmup Jog

- 30 sec High Knees X 2
- 30 sec Butt Kickers X 2
- 10 Tuck Jumps X 2
- 100m repeats every 1 min X 15

- 1/4 mile Walk cool down

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

Jog 1/2 mile

- Run explosively with high knees for time or reps
- Increase speed as you feel comfortable

Dynamic High Knees

- Explosively flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Dynamic Butt Kickers

- Start by standing with your feet a little less than shoulder-width apart
- Drop down a little into a quarter squat then explode into the air
- Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can

Tuck Jumps

Sprint

Treadmill Walk 1/4 mile

W2/D5 Calisthenics/Sprints

W1/D1 Push | Hyper

W1/D2 Pull | Hyper

W1/D3 Legs | Hyper

W1/D4 Pool Circuit

W2/D1 Push | Power

W2/D2 Pull | Power

W2/D3 Legs | Power

W2/D4 Arms/Core/Ruck

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

W2/D5 Calisthenics/Sprints

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