Name: Playbook - Tune Into Fitness - W10/D3
Uploaded: 2022-11-30T18:25:25.684Z
Duration: 45 min
Description: W10/D3

Circuit:
1. Run 400m 
2. Jumping Lunges 
3. Pull Ups
4. SL Box Jumps 
5. Ball Slams
6. Kettlebell Swings 
7. Kneeling Side Woodchop
8. Run 400m

1. Run 400m 
2. Jumping Lunges 
3. Pull Ups
4. SL Box Jumps 
5. Ball Slams
6. Kettlebell Swings 
7. Kneeling Side Woodchop
8. Run 400m

- Run for desired distance, time or calories 

Run 400m

Treadmill Run 400m

- Stand tall 
- Jump up and land into a lunge position
- Jump up, switching your feet mid air, landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Jumping Lunges

- 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 Ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box on one foot
- Complete the movement by standing up tall before stepping down with one foot at a time
- Complete desired reps then repeat on the opposite side

60 total seconds (30 seconds each side)

Single Leg Box Jump

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- From half kneeling position hold the kettlebell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the kettlebell is above your head
- Control the weight back to the starting position
- Complete the desired reps then repeat on the opposite side

60 total seconds (30 seconds each side)

W10/D3

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