Name: Playbook - Kris Gethin - W12/D3
Uploaded: 2023-05-26T22:41:00.995Z
Duration: 45 min
Description: W12/D3

Week 12 Workout 3 – Conditioning + Core

Outdoor Hill Sprints – Rest Period is a slow walk back. 

4 rounds for time of:
- Russian Twists
- V-Sits 
- Standing To Crawl Outs

10 x 100m Outdoor Hill Sprints – Rest Period is a slow walk back.

Outdoor Hill Sprints

5 x 50m Outdoor Hill Sprints – Rest Period is a slow walk back.

4 x 25m Outdoor Hill Sprints – Rest period is a slow walk back.

4 rounds for time of:
- 30 Russian Twists
- 20 V-Sits 
- 10 Standing To Crawl Outs

- Start by sitting on the floor, with your knees bent 
- Then lean back so your upper body is at a 45-degree angle to the floor
- Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward
- Link your hands together in front of your core, then brace your core and raise your legs up off the ground slightly 
- Rotate your arms all the way over to one side, then do the same in the other direction

R/L equals 1 rep

Russian Twist

- Sit with your legs out in front of you, arms behind you for assistance 
- Raise your legs and shift your chest forward
- Extend back out to starting position
- Make sure your core is engaged throughout the movement

V-Sits

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in a high plank position 
- Walk your hands back in toward your feet, reversing the movement back up to standing

W12/D3

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