Name: Playbook - Kaysi Marshall - W3/D1 Workout 11 - Decending Ladder + Run or Bike
Uploaded: 2024-01-07T19:56:03.963Z
Duration: 35 min
Description: W3/D1 Workout 11 - Decending Ladder + Run or Bike

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

ANDREA Keefer

Cash In: Run 800 meters OR Bike 2 miles

Workout
2 Rounds:
50x Lateral Walking Air Squat
40x Bicycle + Reach
30x Cross Climbers
20x Forward Lunge Alternating
10x Inchworm Push-Up

Cash Out: Run 800 meters OR Bike 2 miles

Run OR Bike

- Start with your feet together
- Step out into a hip width distance, perform one squat
- As you stand up, bring your feet back togetehr
- Do 5x walking right, then 5x walking left for 5 sets to complete your 50 reps

Lateral Walking Air Squat

- Lay on your back with your knees bent to 90 degrees, shins parallel with the floor
- Crunch up and reach your opposite arm across your body as you crunch to the opposite knee
- Lower down and repeat on the other side

Bicycle Crunch + Reach

- Start in a high plank with your hands under your shoulders
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable
- R+L=1 rep

Cross Climbers

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward Lunge Alternating

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating for 10 reps

Inchworm Push-up

Workout

W3/D1 Workout 11 - Decending Ladder + Run or Bike

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/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!

W3/D1 Workout 11 - Decending Ladder + Run or Bike

Community

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