Name: Playbook - The Lost Breed - W4/D3 Day 24
Uploaded: 2022-03-03T14:05:25.387Z
Duration: 45 min
Description: W4/D3 Day 24

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Jump Rope Motion 
- Prisoner Squat Knee To Elbow 
- Skater Jump Burpee Combo

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Alt. Step Ups
- Alt. Lunge Clap 
- Skaters

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Side Lunges w Hop 
- Alt. Lunge Jumps
- 3 Stance Squat Combo

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Jump Rope Motion 
- Prisoner Squat Knee To Elbow 
- Skater Jump Burpee Combo

- Simulate jumping rope with an imaginary rope

Jump Rope Motion

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together
- Repeating the sequence on the opposite side"

Prisoner squat + knee to elbow

- Complete skater jumps with a burpee at each side

Skater Into Burpee

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Alt. Step Ups
- Alt. Lunge Clap 
- Skaters

- Place foot up onto the box and push through your foot to stand up
- Bring the other leg up, driving the knee forward and up
- Step down and repeat on the opposite leg

BW Step ups

- Complete alternating forward stepping lunges but explosively push out of the lunge lifting your knee, clapping underneath your leg each rep

Lunge Claps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Side Lunges w Hop 
- Alt. Lunge Jumps
- 3 Stance Squat Combo

- Start with your feet wide
- Sit your hips back and down to one side, bending your knee into a squat while the other leg remains straight
- Extend your leg, and hop back to starting position
- Repeat to the opposite side

Side Lunges With Hop

- Get into a lunge position
- Explode/Jump up and switch your feet in the air landing in a lunge on the opposite side
- Working back and forth for time or reps

Alternating Lunge Jumps

- Complete squats in wide, mid and narrow stance
- Hoping between each stance 
- Reverse the sequence from narrow, mid and wide stance 
- Working in and out

3 Stance Squat Combo

Circuit 3

W4/D3 Day 24

Demarcus

It was amazing great workout 💪🏽💪🏽

Faviel

Jay Lomas

W1/D1 Day 1

W4/D3 Day 24

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