Name: Playbook - Brian Mazza - Day 2
Uploaded: 2022-10-20T17:47:08.899Z
Duration: 45 min
Description: Day 2

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.

Chimudi Egbuna

Seshan

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

Mitchell Wyatt

Munsoor

Starting the program for the second time— love it!

Jeffrey

5 rounds was definitely tougher than I thought it was going to be.  Feel freaking great though!

Jeremy

More challenging than I thought it would be! Should we be taking rest periods between sets in the circuit?

Jack

Oh my goodness that was a cardio overload

Bryce Bailey

Tyler

Buy-in
- 2-mile run

Circuit - 5 Rounds
- 10 KCAL Assault bike
- 10 DB Should press
- 10 Arnolds
- 10 DB curls
- 25 Push-ups

Cash-out
- 2-mile run

2.0 mi Run

Running

Assault bike

- Keep your back on the pad
- Press the dumbbells above you 
- Come down with a controlled motion

Db shoulder press

- Hold the dumbbells with your palms facing you
- Press the dumbbells up rotating your wrists as you go up
- Come down with a controlled motion
- Keep your back on the pad

Arnolds

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

Db curls

- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push ups

Circuit

Day 2

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

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.

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

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.

Day 2

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