Name: Playbook - The Lost Breed - W3/D6 Day 20
Uploaded: 2022-03-03T14:05:25.364Z
Duration: 45 min
Description: W3/D6 Day 20

1ST CIRCUIT: 3-4 ROUNDS
- 40 Alt. Foot Taps 
- 40 Shoulder Taps 
- 20 Knee To Elbow

2ND CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 Tuck Jumps 
- 10-20 Dips

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Pike Press 
- 40 Lateral Raises 
- 10 Burpees

FINISHER
- 100 Lateral Speed Hops 
- 100 Icky Shuffle 
- 100 Speed Skaters

1ST CIRCUIT: 3-4 ROUNDS
- 40 Alt. Foot Taps 
- 40 Shoulder Taps 
- 20 Knee To Elbow

- Run in place while you alternately tap your toes on an elevated surface

Alternating Foot Taps

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

Shoulder Taps

- Slightly hop while you alternately lift one knee to meet the opposite elbow in front of your body

Knee To Elbow

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 Tuck Jumps 
- 10-20 Dips

- 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
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Pike Press 
- 40 Lateral Raises 
- 10 Burpees

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Press

- Raise your arms until you reach shoulder height
- Lower with control

Lateral Raises (No Weight)

- 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

Burpees

Circuit 3

FINISHER
- 100 Lateral Speed Hops 
- 100 Icky Shuffle 
- 100 Speed Skaters

Lateral Speed Hops

- Simulate running in a ladder (In, Out & Up)
each direction

Icky Shuffle

- Quickly jump from one side to the other, pushing off the outside of each foot

Speed Skaters

Finisher

W3/D6 Day 20

Demarcus

It was amazing great workout 💪🏽💪🏽

W3/D6 Day 20

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