Name: Playbook - Legal Weight - Day 5 Full Body + Conditioning
Uploaded: 2024-04-05T00:41:48.372Z
Duration: 60 min
Description: Day 5 Full Body + Conditioning

If you don't have access to a skiErg, you may choose another form of cardio and go by the meters I have programmed OR by time. 5 min-4 min-3 min

Place feet hip width apart. Push hips back & bend knees as you pull the ropes down then circle back up.

SkiErg

Place DBs by your side. As you lunge forward, power the DBs overhead (snatch) & lock out

Dumbbell Snatch + forward lunge

Sit down on the ground & place the bottom of your feet together touching each other. Lay all the way down onto your back & sit all the way up.

Butterfly Sit Ups

Circuit 1

Treadmill Jog/Run

Grab a med ball & stand about 2-3 feet away from the wall. Squat all the way down & as you stand up, throw the med ball as high as you can up and against the wall.

Wall Balls

Drop down into a plank, slowly walk top the wall, one step at a time. Try to get your nose to the wall

Wall Walks

Circuit 2

Start in a squat position, feet slightly outside hip width. Drop down as low as you can & explode up. Land softly back into
a squat.

Squat Plyos

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 3

Day 5 Full Body + Conditioning

This was so fun! Reminds me of my college conditioning. Perfect mix of strength and endurance

Day 5 Full Body + Conditioning

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