Name: Playbook - Devon Levesque - W4/D1
Uploaded: 2021-09-16T18:37:27.581Z
Duration: 45 min
Description: W4/D1

Josué

Def one of the tougher days. But to be able to mentally push the mind and body to complete is a great feeling after. Thankful for this program

Amir

Cordarryl Faulkner

Abdulaziz Alkhashti

Jonathan

those 100 burpees around 9 minute mark 😳 smacked me in the face! felt better this time around though 💣

Brian Tingley

1 mile run ( warm up )
100 burpees
90 sit ups 
80 bw squats 
70 push-ups
60 lunges (each leg)
50 pull ups
40 box jumps 
30 deck squats
20  wall burpees
10 man - makers

Run for time or distance specified
*1 mile

On these burpees try to get height on the jump.

Burpees (new)

Sit-up

Right into a basic air squat going fast and using explosive movement.

Air Squats

-Lower to the bottom of a pushup 
-At the bottom lift your hands off the ground
-Replace your hands and push-up
-Repeat

Push-up hand release (new)

-Perform walking lunges for reps
-Make sure to it equal amounts each leg

Lunges

-Grasp a bar in an overhand position
-Pull yourself up towards the bar until your chin is above the bar 
-Repeat

Pull-up

Stand in front of a box 24-30" tall 
-Jump onto box 
-Jump or step back down to ground and repeat

Box jumps

-Lay on the ground with your feet flat on the ground
-Sit up with momentum and stand up to feet
-Sit bak down and repeat

Deck squats

-On your hands and feet near but facing away from a wall 
-Tuck and kick both legs up onto the wall and full body extension
-Reverse movement 
-Repeat

Wall burpees

Holding a dumbbell in each hand perform a weighted burpee with an overhead press instead of a jump

W4/D1

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