Name: Playbook - Warrior Fit - W4/D4 Arms/Core/Ruck
Uploaded: 2023-03-18T22:09:04.378Z
Duration: 45 min
Description: W4/D4 Arms/Core/Ruck

Arms/Core/Ruck

- 150 Push-ups
- 50 Hanging Leg Raises
- 5 mile Ruck March with 35 lbs

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

Ruck 5 miles (35lbs)

W4/D4 Arms/Core/Ruck

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

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/D5 Calisthenics/Sprints

W4/D5 Run

W4/D4 Arms/Core/Ruck

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