Name: Playbook - Kaysi Marshall - W1/D1 Workout 1 - Metcon
Uploaded: 2024-01-07T19:56:03.287Z
Duration: 20 min
Description: W1/D1 Workout 1 - Metcon

Trupti

Omg. Doing this at 8000 ft altitude is a killer.

Inge

This was way tougher than I thought it would be. Great cardio workout.

Joanna

4 Rounds
400 meter Run
30x Reverse Lunge
20x Squat Jack
10x Burpee

- Run 400 meters
- Option to speed walk for 200 meters

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Alternate legs

Reverse Lunge

- Begin with your feet close
- Jump your feet wide and sit down and back into a squat position, bringing your elbows to your knees
- Jump your feet back together and bring arms overhead
- Option to step out versus jumping out to jack
- Modification shown at end of demo video

Squat Jack

- 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
- Stand up and bring your hands over your head
- Option to do a 1/2 burpee and stop in a high plank
- Modification shown at end of demo video

Burpee

METCON

W1/D1 Workout 1 - Metcon

Laurel

W1/D2 Workout 2 - Core Circuit

This was harder than I thought it would be!

W1/D3 Workout 3 - Walking + Lunges

W1/D4 Workout 4 - Run OR Bike

Finished 10:55! Short but so good 💪🏽

Aimee

W1/D5 Workout 5 - Ladder

W2/D1 Workout 6 - 21-15-9

W2/D2 Workout 7 - Core Ladder

W2/D3 Workout 8 - 3-2-1

Awesome mobility. Just what I needed after my morning workout at KMF

Annette Shaffer

This was awesome and the fresh air made it perfect!

W1/D1 Workout 1 - Metcon

Community

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