Name: Playbook - Brian Mazza - Day 12
Uploaded: 2021-05-12T20:09:25.760Z
Duration: 45 min
Description: Day 12

Cash in - 2.26 miles at 12’14” pace. AVG HR 140 bpm. AVG CD 149 spm. 

Cash out - 1.02 miles at 10’54” pace. AVG HR 153 bpm. AVG CD 157 spm.

Chimudi Egbuna

Jeremy

Dynamic work out, I added 10 burpees at the end of each round and feel great

Loren

Tyler

Buy-In
- 1 Mile Run

Circuit - 4 Rounds
- 10 DB Squat Press
- 10 DB Back Row
- 10 DB DL
- 10 DB Curl

Cash out
- 2 Mile Run

1.0 mi Run

Running

- Hold the dumbbells just above your shoulders 
- Push your hips back and come down, keep your chest up
- Reach parallel 
- Push through your heels extending your legs to come up

Db squat and press

- Hinge at the hips, leaning forward, keep your back straight
- Pull the dumbbells up, engaging your back as you pull up
- Pause at the top and come straight down with a controlled movement

Db back row

- Hinge at hips, come down with a neutral spine, keep a slight bend at the knee
- Reach shin height and pull up
- Keep a tight torso throughout the movement

Db deadlift

- Curl the dumbbells up, engaging your biceps as you go up 
- Keep your core engaged

Db curls

Circuit

2.0 mi Run

Day 12

Run #1 - 2.02 miles at 10’20” per mile. AVG HR 152 bpm. AVG CD 160 spm. 

Run #2 - 2.01 miles at 11’32” per mile. AVG HR 159 bpm. AVG CD 160 spm.

Ignacio

😅 a lot of will power in practice. Really enjoyed it.

Laura

Day 1

2.35 miles at 11’32” per mile. AVG HR 144 bpm. AVG CD 152 spm. 

1.83 miles at 12’00” per mile. AVG HR 147 bpm. AVG CD 155 spm.

Seshan

Had to swap out the run for a 5k bike instead.

Mitchell Wyatt

Day 2

Cash in - 2.01 miles at 10’42” per mile. AVG HR 151 bpm. AVG CD 159 spm. 

Cash out - 2.01 miles at 11’06” per mile. AVG HR 160 bpm. AVG CD 159 spm.

Munsoor

Toni Bringuier

Day 3

2.15 miles at 12’30” per mile. AVG HR 138 bpm. AVG CD 144 spm. 

2.01 miles at 11’32” per mile. AVG HR 157 bpm. AVG CD 157 spm.

Marco

Day 4

Daniel

Good I think some workouts should have more pull ups

Jack

Day 5

Cash in - 1.33 miles at 12’00” pace. AVG HR 144 bpm. AVG CD 149 spm. 

Cash out - 1.30 miles at 12’14” pace. AVG HR 145 bpm. AVG CD 155 spm.

Day 7

Cash in - 2.01 miles at 11’32” per mile. AVG HR 136 bpm. AVG CD 160 spm. 

Cash out - 2.01 miles at 11’06” per mile. AVG HR 158 bpm. AVG CD 158 spm.

Really liking the runs on the front and back end!

Day 8

Cash in - 2.23 miles @ 12’30” per mile. AVG HR 139 bpm. AVG CD 148 spm. 

Cash out - 2.01 miles @ 11’19” per mile. AVG HR 153 bpm. AVG CD 161 spm.

Day 9

Cash in - 1.03 miles at 11’19” pace. AVG HR 141 bpm. AVG CD 157 spm. 

Cash out - 1.04 miles at 10’20” pace. AVG HR 157 bpm. AVG CD 160 spm.

Day 10

Cash in - 2.05 miles at 13’02” pace. AVG HR 129 bpm. AVG CD 152 spm. 

Cash out - 2.02 miles at 11’45” pace. AVG HR 157 bpm. AVG CD 159 spm.

Destiny

Day 11

Yep.  That was tough.  On to the next!  Let’s goooo!

This one was hard.  Thought my legs were going to give out on the second run

Day 13

Cash in - 2.01 miles at 11’45” pace. AVG HR 137 bpm. AVG CD 155 spm. 

Cash out - 2.01 miles at 11’06” pace. AVG HR 150 bpm. AVG CD 157 spm.

Workout was great.  Felt a little sluggish on the runs but I finished and am ready for tomorrow!

App is not tracking my workouts, but still tracking it on my watch! This one was a good burn!

Day 15

Cash in - 2.01 miles at 10’31” pace. AVG HR 145 bpm. AVG CD 161 spm. 

Cash out - 2.01 miles at 11’06” pace. AVG HR 147 bpm. AVG CD 161 spm.

Took a couple days off and it was a tough one to come back to but glad I finished strong.

Day 16

Cash in - 2.01 miles at 10’54” pace. AVG HR 149 bpm. AVG CD 159 spm. 

Cash out - 2.01 miles at 10’54” pace. AVG HR 157 bpm. AVG CD 160 spm.

Day 17

Cash in - 1.00 miles at 11’45” pace. AVG HR 136 bpm. AVG CD 155 spm. 

Cash out - 1.01 miles at 10’54” pace. AVG HR 150 bpm. AVG CD 159 spm.

Day 18

Cash in - 3.11 miles at 12’00” pace. AVG HR 143 bpm. AVG CD 149 spm. 

Cash out - 3.05 miles at 12’00” pace. AVG HR 145 bpm. AVG CD 152 spm.

Day 19

Cash in - 1.01 miles at 11’08” pace. AVG HR 149 bpm. AVG CD 157 spm. 

Cash out - 1.01 miles at 11’25” pace. AVG HR 149 bpm. AVG CD 156 spm.

Day 21

4.03 miles at 11’29” per mile. AVG HR 138 bpm. AVG CD 156 spm.

Day 22

Day 23

Cash in - 1.00 miles at 10’44” pace. AVG HR 142 bpm. AVG CD 158 spm. 

Cash out - 1.00 miles at 11’07” pace. AVG HR 160 bpm. AVG CD 159 spm.

Day 24

Cash in - 2.00 miles at 10’59” pace. AVG HR 141 bpm. AVG CD 159 spm. 

Cash out - 2.00 miles at 10’50” pace. AVG HR 162 bpm. AVG CD 161 spm.

Felt really good throughout!  Ready for tomorrow baby! Let’s goooo!

Day 25

Cash in - 2.01 miles at 11’06” pace. AVG HR 152 bpm. AVG CD 157 spm. 

Cash out - 2.01 miles at 11’19” pace. AVG HR 160 bpm. AVG CD 159 spm.

Day 26

Tiring day full of travel. Only did 2 miles total. 

2.01 miles at 11’06” pace. AVG HR 152 bpm. AVG CD 159 spm

Runs felt like crap.  Resting up to do better tomorrow!

Day 27

Cash in - 2.00 miles at 11’07” pace. AVG HR 139 bpm. AVG CD 159 spm. 

Cash out - 2.00 miles at 11’05” pace. AVG HR 157 bpm. AVG CD 160 spm.

Day 29

Cash in - 2.01 miles at 11’35” pace. AVG HR 146 bpm. AVG CD 152 spm. 

Cash out - 2.01 miles at 11’23” pace. AVG HR 160 bpm. AVG CD 156 spm.

Day 12

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