Name: Playbook - Chesaney Kooy - Week 2, Day 2
Uploaded: 2023-04-04T00:21:31.373Z
Duration: 15 min
Description: Week 2, Day 2

Warm-up 

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


Workout 

Part 1
5 min AMRAP:
Turkish Get-ups

Part 2
24-20-16-12-8-4:
Single arm floor press (total)
Burpees

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

5 min AMRAP:

Turkish Get-ups

* Complete as many Turkish Get-ups as possible in 5 minutes

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up

Part 1: Turkish Get-Ups

24-20-16-12-8-4 reps of:

Single arm floor press (total)
Burpees

- Lay on the floor holding the kettlebell with your arm fully extended
- Slowly lower your elbow to the ground then press back up 
- Keep your core tight

Single arm KB floor press

- 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

Part 2: Descending by 4’s

Week 2, Day 2

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 1, Day 4

Week 2, Day 2

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