Name: Playbook - Jules Shaw - W3/D3 Wednesday Challenge
Uploaded: 2022-11-23T17:32:30.279Z
Duration: 45 min
Description: W3/D3 Wednesday Challenge

Week 3/Day 3: Wednesday Challenge

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

20 rounds:
20-19-18-17-16...
Sit-ups
2-4-6-8-10...
Jumping lunge
(Start at 20 sit-ups and decrease by 1 each round for 20 rounds.
Start at 2 jumping lunges (1/side) and increase by 2 each round for 20 rounds.)

**This is a very high volume workout. If you complete the workout, you will have performed 420 jumping lunges and 240 sit-ups. Set a timer for yourself between 30-60 minutes and do not be discouraged if you do not finish within that timeframe.

- Lay on your back with you knees bent and feet on the floor
-  Sit up to bring torso to vertical
- Lay back down with control
- Use an abmat under your lower back if you have one. This limits the use of your hip flexors and targets the abdominal muscles more.

Sit-up

- Begin standing then jump and land in a lunge position with knees bent at about 90 degrees
- Tap back knee to the ground gently 
- Jump up and switch your feet in mid air
- Land with the other foot forward and tap back knee to the ground
- Perform 12 reps total (6 per side)

Jumping lunge

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