Name: Playbook - The Agoge - W1/D3 Session 3
Uploaded: 2022-10-11T16:49:46.228Z
Duration: 20 min
Description: W1/D3 Session 3

Anonymous

This day as every other day is designed to be completed in 20 mins. 
Push yourself, stay in motion, and leave No Excuses!

Max Effort each 1/2 mile (800 meter)
Recover as little as possible but enough to complete the next run as close to the same time as your previous.

1/2 mile run

- Lying on your back and extend your legs up to a 45-degree angle
- Keep your arms straight and in line with the floor, palms facing down
- Lift your head, neck and shoulders slightly off the ground
- Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg
- Raise your lowered leg and lower the other, focusing on keeping your core engaged
- Alternating back and forth for time or reps

Flutter Kicks

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press your self back up
- Hop forward placing your feet on the floor
- Stand up
- Jump up in the air

Burpees

- Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine
- Take a moderate-length step forward with one foot, descending to a point in which your rear knee touches the floor, maintaining your body's upright posture
- Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes
- From the bottom position, push back up from your forward foot, bringing it back beside the other
- Repeat on the opposite side
- Alternating back and forth for time or reps

Alt Lunges

- Stand in the ready position with one leg forward, one leg back
- Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs
- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land (You should also switch arms as you do this)
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

Alt Jump Lunges

Complex A

1/4 mile run

W1/D3 Session 3

Wade

Damn, I'm a fat out of shape ASS !!! This was hard for me, but I got it done.  Very nice workout.

W1/D1 Session 1

What I needed to get my a$$ - and my life - back in gear. Ten days in, and I am already feeling the results - not only in my body, but in how I show up in my business, my family, and in the world. Commit and stay accountable

Leto

W1/D2 Session 2

Megan

3rd week in, feeling the progress 😊
Reclaiming my pre-illness mindset, body and attitude. Staying on mission even thru the holidays with my aunties from Greece and their incredible cooking 😋

W1/D3 Session 3

Community

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