Name: Playbook - Chesaney Kooy - Week 3, Day 3
Uploaded: 2023-01-29T01:01:32.591Z
Duration: 40 min
Description: Week 3, Day 3

Warm-up (3 Rounds): 

30 sec high-knees
30 sec push-up to downward dog
30 sec bend & bows

Workout: 

Part 1 
3 Rounds: 
20 Burpees
20 Wide stance mountain climbers (total)
20 Lateral hops over mat (L + R = 1)

Part 2 
1 mile run/jog/walk

Warm-up (3 Rounds): 

30 sec high-knees
30 sec push-up to downward dog
30 sec bend & bows

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- Keeping your legs straight, reach down and touch your toes 
- Come up and reach to the sky, fully extending your body

Bend and Bow

Warm-up

3 Rounds (For time): 
20 Burpees
20 Wide stance mountain climbers (total)
20 Lateral hops over mat (L + R = 1)

- 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 foot up to the outside of your hand (on the same side of your body) 
- Switch feet and increase speed as you feel comfortable

Wide stance mountain climbers

- Jump back and forth over an object of choice (water bottle, yoga mat, etc.)

Lateral jumps

Part 1: 3 Rounds

- Run at a good pace for you 
- Increase speed and intensity as you progress

Part 2: 1 mile Run

Week 3, Day 3

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 4

Week 1, Day 5

Intro to Week 2 + Mindset

Week 2, Day 1

Week 2, Day 2

Week 2, Day 3

Week 2 - Tip for Success

Week 2, Day 4

Week 2, Day 5

Intro to Week 3 + Mindset

Week 3, Day 1

Week 3, Day 2

Week 3 - Tip for Success

Week 3, Day 4

Week 3, Day 5

Intro to Week 4 + Mindset

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

Week 4 - Tip for Success

Week 4, Day 4

Week 4, Day 5

Intro to Week 5 + Mindset

Week 5, Day 1

Week 5, Day 2

Week 5, Day 3

Week 5 - Tip for Success

Week 5, Day 4

Week 5, Day 5

Intro to Week 6 + Mindset

Week 6, Day 1

Week 6, Day 2

Week 6, Day 3

Week 6 - Tip for Success

Week 6, Day 4

Week 6, Day 5

Week 3, Day 3

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