Name: Playbook - The Lost Breed - W6/D6 Cardio
Uploaded: 2022-03-03T04:45:30.817Z
Duration: 45 min
Description: W6/D6 Cardio

SATURDAY: CARDIO

DYNAMIC STRETCHING | 2 Rounds: 
(30 seconds each exercise) 
- Quads Pulls
- Lunge Twists
- Walkouts into Press Up
- Walking Hamstring Stretch
- Knee Pulls

CARDIO: 1-2 Mile Run

DYNAMIC STRETCHING | 2 Rounds: 
(30 seconds each exercise) 
- Quads Pulls
- Lunge Twists
- Walkouts into Press Up
- Walking Hamstring Stretch
- Knee Pulls

Quad Pull

Lunge Twists

Walkout + Press Up

Walking Hamstring Stretch

Knee Pulls

Dynamic Stretching

1-2 Mile Run

W6/D6 Cardio

Jarrad

Ariel

W1/D1 Full Body

Gylain

Charles 

W1/D2 Upper Body

Henry

W1/D3 Cardio & Core

W1/D4 Lower Body

W1/D5 Upper Body

W1/D6 Cardio

W2/D1 Full Body

Ryan

W2/D2 Upper Body

W2/D3 Cardio & Core

W2/D4 Lower Body

W2/D5 Upper Body

W2/D6 Cardio

W3/D1 Full Body

Bryant

W3/D2 Upper Body

W3/D3 Cardio & Core

W3/D4 Lower Body

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps(10,10,10,10)
45LB,35LB,15LB DB’s
26:24

Travis 

W3/D5 Upper Body

W3/D6 Cardio

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
29:34

Week 7 2023
30 Min Cap 
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
27:02

W4/D1 Full Body

Week 4
All Rounds / Reps
All Rounds / Reps
29:24

W4/D2 Upper Body

W4/D3 Cardio & Core

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 Cardio

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
90LB BB, 35LB DB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
95LB BB, 35LB DB
27:26

W5/D1 Full Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
26:25
35LB DB’s , 95LB BB , 45LB BB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
27:39
35LB DB, 95LB BB, 45LB BB

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, 95LB BB, 45LB BB
28:48

W5/D2 Upper Body

W5/D3 Cardio & Core

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
17:07

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, Air Sq’s,Calf Raises
19:40

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:17

W5/D4 Lower Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
19:44

Week 10 2023
30 Min Cap
1 Set - All Rounds/Reps
2 Set - All Rounds/Reps
23:57
45LB,35LB DB’s

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:11
45LB , 35LB DB’s

W5/D5 Upper Body

W5/D6 Cardio

30 Min Cap
1 Set - 3 Rounds
1 Set - 3 Rounds 
26:46

W6/D1 Full Body

30 Min Cap
1 Set - 3 Rounds
45,45,25,35 LB DB’s
2 Set - 3 Rounds
95Lb Clean/Press
45LB Curls
24:42

W6/D2 Upper Body

W6/D3 Cardio & Core

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

W6/D4 Lower Body

W6/D5 Upper Body

30 Min Cap
1 Set - 3 Rounds 
2 Set - 2 Rounds,30 Reps
135LB Rows & DL’s
35LB DB’s 
30:00

W6/D6 Cardio

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