Name: Playbook - Matt Fox - D3/W2
Uploaded: 2024-01-10T04:40:02.289Z
Duration: 27 min
Description: D3/W2

Round 3 ripped us to shreds brother 🫠🥵

Garrett Reagan

Emmanuel Gonzalez

AMRAP- as many rounds as possible 

Stay on the same circuit for 7 mins and aim to complete as many rounds as possible in the 7 mins. Resting only when really needed otherwise moving continuously throughout. Resting at the end of the 7 mins for 2 mins before moving onto the new circuit and repeating the 7 minute process of AMRAP.

Side shuttles

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Heel tap crunch

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

Amrap 1

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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 squats

Plank jacks

AMRAP 2

Perform prescribed reps on one leg before changing . If it’s done on time in a circuit, stay on the same leg for one round before switching sides for the next

Pulse lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down, touch the floor 
- Jump up out of squat reaching your arms up overhead

Ground to overhead

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back 
- Keep a neutral spine

Bear crawl (3m)

Half burpee

AMRAP 3

D3/W2

Neill

Keegan

D1/W1 TABATA

Just what I needed , moving away from weights from lower back pain

Riley

POURING sweat. What a challenge on day two. Great job on this. Can’t wait for day 3.

Christian

D2/W1 - AMRAP 
As many rounds as possible

Dave

Round 1 /12 you’re like oh this is cake, and now I’m typing with shaky hands lol

D3/W1

D4/W1

Simple but HARD. I’m doing these to help my endurance since I don’t have any lol!

Candace

Mostly leg workout! Need a system were the 4 minutes continues without pushing buttons and the alarm between rest and exercise.

Pavel

Brother, I couldn’t kick my way out of a wet paper sack right now 😩🥵

D1/W2

We scaled the incline push-ups for 5 traditional each time, as well as 5 chair dips for a round instead of 20 seconds worth, and it burns🥵😅

D3/W2

Community

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