Name: Playbook - Chesaney Kooy - Week 1, Day 5
Uploaded: 2023-04-04T00:21:31.337Z
Duration: 20 min
Description: Week 1, Day 5

Warm-up 

2 Rounds:
10 Push-up to downward dog 
10 Down-ups 
20 Shoulder taps 

Workout 

Part 1
Baseline 3: 
50 Burpees for time 

Part 2
4 Rounds: 
12 KB rows (each arm)
1 Min 3 position superman hold

2 Rounds:

10 Push-up to downward dog 
10 Down-ups 
20 Shoulder taps

- 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

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

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

High plank shoulder taps

Warm-up

For time: 50 burpees 

*complete 50 burpees as fast as possible

- 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

Baseline 3: 50 Burpees for time

4 Rounds: 

12 KB rows (each arm)
1 Min 3 position superman hold (20 sec each position)

- Support yourself using your opposite arm
- Row the kettlebell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Kettlebell single arm bent-over row

- Lying on the ground, lift your feet and arms off the ground
- Hold arms in a “Y” position for 20 seconds 
- Hold arms in a “T” position for 20 seconds 
- Hold arms down by your sides for 20 seconds

3-Position Superman Hold

4 Rounds

Nobody wants to miss out on everyone’s favorite movement! The exercises below are some options if doing a full burpee isn’t for you (yet).

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Step your feet back one at a time, bringing your body into a plank
- Step feet back in and stand up

Stepping down ups

Burpee Modifications!

Week 1, Day 5

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 5

More workouts from Chesaney Kooy