Name: Playbook - Warrior Fit - W4/D4 Calisthenics/Sprints
Uploaded: 2023-03-18T22:09:04.341Z
Duration: 45 min
Description: W4/D4 Calisthenics/Sprints

Calisthenics/Sprints

- 1/2 mile Jog

- 30 sec High Knees X 2
- 30 sec Butt Kickers X 2
- 10 Tuck Jumps X 2

- 200m Sprint repeats every 2 min X 10

- 1/4 mile Walk

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

Jog 1/2 mile

- 30 sec High Knees X 2
- 30 sec Butt Kickers X 2
- 10 Tuck Jumps X 2

- 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

Circuit

Sprint 200m

Treadmill Walk 1/4 mile

W4/D4 Calisthenics/Sprints

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

Tough but good variety of workouts to keep the output high

David

W1/D1 Push | Hyper

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

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

W4/D4 Calisthenics/Sprints

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