Name: Playbook - Rashad Grigsby - FIT TEST (BEGIN HERE)
Uploaded: 2022-05-09T04:09:19.880Z
Duration: 30 min
Description: FIT TEST (BEGIN HERE)

Definitely let me know I’m out of shape but needed this to get me going 💪🏾💪🏾

Rashad

60 Secs of Each Exercise AMRAP
60 Secs rest between Sets

12-15min Rest

1.5mi Run for Time.

- log all results

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

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

Push-ups

- 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

- 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 at a good pace for you 
- Increase speed and intensity as you progress
- 1.5mi

FIT TEST (BEGIN HERE)

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