Name: Playbook - Matt Fox - W1/D3
Uploaded: 2022-11-22T04:13:11.582Z
Duration: 45 min
Description: W1/D3

Dave

Didn’t feel bad at first but was dripping in sweat by the end!

Tyler

Zach

Ivan

Tough, had to go to knees for the remaining sets of the pushups.  Just means I have room to progress.  Get Some!!!!

Tim Neill

Harder than you’d think. But a good workout

Drew

More exercises into routine (timings seem off as am able to complete much quicker than guidance suggests) 

Supersets added maybe?

Didn’t seem it was going to be tough but it sure was!! Great Friday workout

Andrew Hunt

Sets and reps! Not a circuit! 
Work through each exercise and all its sets and reps before moving on

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start with your hands just outside the shoulders and shift your weight slightly forward 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Forward leaning push up

- 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

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

High knees

Weight into the hands
Explode off the legs while keeping the core engaged

Platform hop overs

W1/D3

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

Daniel

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

Adam

W1/D1 - baseline Test

W1/D1

That was awesome 
Arms are shaking - yeah!!!🔥💪

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Brad

W1/D2

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Shane

W1/D6

Single bar dips was too hard for my level

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W1/D3

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