Name: Playbook - Warrior Fit - W3/D5 Sprints
Uploaded: 2023-03-18T22:09:04.348Z
Duration: 45 min
Description: W3/D5 Sprints

Sprints

- 1/2 mile warmup Jog

- 15 second sprint/30 second walk X 6
- 10 second sprint/30 second walk X 6

- Bear Crawl 20 yards X 3
- Lateral Shuffle 10 yards (down & back) X 3
- Forward Frog Jumps 20 yards X 3

- 1/4 mile cool down Jog

- Stretch

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

Jog 1/2 mile

Sprint

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep your core engaged and a neutral spine

Bear Crawls 20 yards

Shuffle 10 yds down & back

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extending your legs
- Explode forward jumping as far as you can
- Land softly

Leap Frogs 20 yards

Jog 1/4 mile

W3/D5 Sprints

W1/D1 Push | Hyper

W1/D2 Pull | Hyper

W1/D3 Legs | Hyper

W1/D4 Arms/Core/Swim

W1/D5 Run

W2/D1 Push | Power

W2/D2 Pull | Power

W2/D3 Legs | Power

W2/D4 Calisthenics/Sprints

W2/D5 Run

W3/D1 Push | Hyper

W3/D2 Pull | Hyper

W3/D3 Legs | Hyper

W3/D4 Arms/Core/Swim

W4/D1 Push | Power

W4/D2 Pull | Power

W4/D3 Legs | Power

W4/D4 Arms/Core/Ruck

W4/D5 Calisthenics/Sprints

W3/D5 Sprints

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