Name: Playbook - Richard Brindley - Superhero Challenge
Uploaded: 2023-01-04T17:47:24.315Z
Duration: 30 min
Description: Superhero Challenge

WORKOUT DETAILS*
- Bike 1000m
- Burpees To Shoulder Press
- Plate Overhead Walking Lunges
- Ski 500m
- 3-Way Push Ups
- Rotational Shoulder Press

*Customise weight/resistance to your preference.

1. Work to your maximum for set time, distance, or calories.
2. Increase speed as comfortable.

Bike ERG

1. Start with dumbbells in both hands.
2. Lower dumbbells to the ground jump feet back into push up position.
3. Lower body to the ground, jump feet back to hands and stand up.
4. Shoulder press dumbbells overhead and complete reps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Burpees To Shoulder Press

1. Hold a plate directly above your head.
2. Step forward keeping your chest up. 
3. Bring your back knee down until both legs are at 90 degrees.
4. Repeat on other leg as you continue walking forwards.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Plate Overhead Walking Lunges

Ski ERG

1. Begin in a push up position with hands together.
2. Move one hand to the side and lower body towards the ground.
3. Press through your hands and press back up.
4. Bring hands center and repeat on the other side.

Note: From left to right equals 1 Rep.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Side To Side Push Ups

1. As you press rotate your body.
2. Alternate sides.
3. Reach full extension at the top.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Superhero Challenge

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