Name: Playbook - Forge Performance - 5rds For Time
Uploaded: 2022-09-15T22:07:36.788Z
Duration: 45 min
Description: 5rds For Time

5 Rounds for time

30 Air Squat
15 burpee
30 Ab Mat Sit-up
15 Box Jump Over

30 Air Squat
15 burpees
30 Sit-ups
15 Box Jump overs

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

5rds For Time

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