Name: Playbook - Gritty Soldier - Run & Abs ~ Cardio & Core ~ BODYWEIGHT
Uploaded: 2024-02-22T12:25:27.711Z
Duration: 60 min
Description: Run & Abs ~ Cardio & Core ~ BODYWEIGHT

You’ll run 5 miles and move immediately into an intense ab-workout using a pull-up bar! 💪 

• 5-mile run

3x Round circuit:
• Hanging Leg Raises
• Hanging Knee Tucks
• Hanging Oblique Knee Raises
• Hanging Flutter Kicks
• Dead Hang

5-mile run

3x Round circuit:
• 10 Hanging Leg Raises
• 8 Hanging Knee Tucks
• 5 Hanging Oblique Knee Raises (each side)
• 20sec Hanging Flutter Kicks
• Failure for time: Dead Hang

Take breaks as you need, complete this as fast as you can.

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks (each side)

Hanging Flutter Kicks

Dead Hang

Hanging Core Circuit

Run & Abs ~ Cardio & Core ~ BODYWEIGHT

Back & Biceps ~ Strength ~ GYM

Jason

Presidents Day Workout ~ Full Body ~ BODYWEIGHT

5 and 50s ~ Cardio & Endurance ~ BODYWEIGHT

Great workout, looking forward to the air assault train up you made but can’t find it, is it not included in this workout forum you have? Thanks!

Run & Abs ~ Cardio & Core ~ BODYWEIGHT

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