Name: Playbook - Jeff Logan - W3/D5 Circuit 3
Uploaded: 2021-10-12T11:52:42.363Z
Duration: 45 min
Description: W3/D5 Circuit 3

Circuit 
- Dumbbell goblet squat 4 x 15
- Burpees knee tuck 4 x 5
- Dumbbell loaded split squat 4 x 15 (each leg)
- Burpee knee tuck 4 x 5
- Dumbbell deadlift into upright row 4 x 15
- Burpee knee tuck 4 x 5
- Plank alternating punches 4 x 20 (each side)

- front/ goblet loaded 
- wide stance 
- keep chest up
- squat to 90 degrees 
- press through heels 
- squeeze quads and glutes at the top of the movement

Dumbbell goblet squat

- complete 1 full burpee
- make sure chest touches the ground/ floor 
- when returning back to standing, complete a knee-tuck jump

Burpee knee tuck

- similar to a walking lunge except your body is locked in one position 
- add dumbbells
- reps are to be performed on each side, be sure to switch sides

Dumbbell loaded split squat

- 1 dumbbell deadlift + 1 upright row = 1 total rep

Dumbbell deadlift into upright row

From the plank position, extend arm outwards, repeat on the other side

Plank alternating punches

Giant Circuit

W3/D5 Circuit 3

Krystal

Bro I fuccin loved every moment of it. Thank you.

Brandon

Do you do sets back 2 back or one then the next for rounds of 4?

Super Nyja

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Winston Guy

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WITHEL

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Had to do todays cardio n yesterdays circuits cuz I didn’t go to the gym yesterday , all caught up now

W3/D5 Circuit 3

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