Name: Playbook - Jeremy Scott - W5/D3
Uploaded: 2024-03-19T15:15:53.313Z
Duration: 25 min
Description: W5/D3

11:17 10 rds with a 20lb vest #murphseason

Billy

Travis Campbell

Zach

Much harder than I anticipated. Did it in about 17 minutes flat was just a few short breaks. Definitely need to speed it up.

Matthew Lawless

Shaun

Great work ! 10:17 for 10 rounds 💪🏼👌🏼

Stanislas De Goïti

Jeff Ryan

Robert

Rodrigo

Randell

Clarke

Jason

Sweaty, struggling with pullups. Band assisted with Nice contact. Next time i Will do better

Emil Nilsson

Korey

Nice and spicy. 🌶Great way to spend 5:49 ⏱

Mike

Kaylie N.

Abdulrahman Alhammadi

Did it in 17 minutes. I’ve never been able to do many pull-ups at all so I was very proud of myself for doing all of these pull-ups

Caleb

Liked it. Did 6 of everything. Skipped burped and did crossbody mountain climbers.

Great sweat! I’m seeing major results and people are noticing and commenting. Striving to get into tip top shape.

jason

Yvonne

José Santos

- 5 Pullups
- 5 Pushups
- 5 Squats
- 5 Seal Jacks
- 5 Burpees
Repeat for 10 total rounds with perfect form as quickly as possible –track time –

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the high plank position

Pushups

- 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

Bodyweight Squats

- Stand tall with your feet together and arms extended in front of your chest
- Jump out spreading your legs and drawing your arms to the sides
- Jump back to start and repeat for time or reps

Seal Jacks

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

W5/D3

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