Name: Playbook - Kaysi Marshall - W2/D1 Workout 6 - 21-15-9
Uploaded: 2024-01-07T19:56:03.858Z
Duration: 15 min
Description: W2/D1 Workout 6 - 21-15-9

Part 1:
21-15-9
Burpee + Air Squat

Rest 2 minutes

Part 2:
21-15-9
Burpee + Sit-Up

Rest 2 minutes

Part 3: 
21-15-9
Sit-Up + Air Squat

- 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
- Jump up in the air and bring your hands over your head

Burpee

- 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

Air squat

Part 1

- Lay in your back with your knees bent
- Bring your torso up, coming to a seated position 
- Lower with a slow controlled movement keeping your core engaged

Sit-Up

Part 2 Sit-up

- 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 in line with your toes

Part 3 W2/D1 Workout 6 - 21-15-9

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

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/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!

Lisa

W2/D4 Workout 9 - Mobility

W2/D5 Workout 10 - Run + AMRAPS

Great workout!
My favorite part was the birds chirping in the background !

W2/D1 Workout 6 - 21-15-9

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