Name: Playbook - Chesaney Kooy - Week 1, Day 2
Uploaded: 2023-04-04T00:21:31.305Z
Duration: 20 min
Description: Week 1, Day 2

Warm-up

2 Rounds: 
10 Push-up to downward dog
5 Thread the needle (each side)
5 Burpees 
30 Mountain climbers (total)


Workout

Part 1
4x8:
KB windmills (each side)
Strict press (each side)

Part 2
8 min EMOM:
Odd min: 45 sec narrow press
Even min: 45 sec HRPU

2 Rounds: 

10 Push-up to downward dog
5 Thread the needle (each side)
5 Burpees 
30 Mountain climbers (total)

- 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
- Press back into a downward dog position 
- Return to starting position

Push-up to Downward Dog

- Position yourself on your hands and knees 
- Reach one arm underneath your body, rotating your core 
- Reverse the movement and reach to the sky

Thread the needle

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Warm-up

4 Rounds for quality: 
8 KB Windmills (each side) 
8 KB strict press (each arm)

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm kettlebell shoulder press

4 Rounds

Every minute on the minute for 8 total minutes: 

Odd min: 45 sec narrow press
Even min: 45 sec HRPU

- Lay on your back and hold the bottom of the kettlebell with both hands
- Lower the kettlebell while keeping your elbows close to your sides
- Press the kettlebell back to the starting position

Narrow KB Press

Rest

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

8 min EMOM

Week 1, Day 2

Welcome!

Week 1, Day 1

Kettlebell Swing Tutorial

Week 1, Day 2

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