Name: Playbook - Chesaney Kooy - Week 3, Day 5
Uploaded: 2023-04-04T00:21:31.469Z
Duration: 20 min
Description: Week 3, Day 5

Warm-up 

2 Rounds 
30 sec high knees 
30 sec plank toe taps 
30 sec soldiers 
30 sec push up to downward dog 

Workout

Part 1

20-16-12-8-4:
KB snatch 
200 m run 

Part 2 

5 min ab ladder: 
1 sit-up (+1 each round) 
10 2-count flutter kicks
* Complete 1 sit-up and 10 2-count flutter kicks, then 2 sit-ups and 10 2-count flutter kicks, continue this pattern adding 1 sit-up each round

2 Rounds:

30 sec high knees 
30 sec plank toe taps 
30 sec soldiers 
30 sec push up to downward dog

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

High knees

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe taps

- Kick your right foot out in front of you and touch your left hand
- Return to standing position 
- Kick your left foot out in front of you and touch your right hand
- Keep both legs as straight as possible

Soldiers

- 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

Warm-up

20-16-12-8-4:

KB snatch (total)
200 m run

- Start with the kettlebell on the ground with your thumb pointing towards you 
- Pull the kettlebell straight up leading with your elbow 
- Extend your arm at the top

Kettlebell Snatch

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

Part 1: 20-16-12-8-4

5 min ab ladder: 

1 sit-up (+1 each round) 
10 2-count flutter kicks

* Complete 1 sit-up and 10 2-count flutter kicks, then 2 sit-ups and 10 2-count flutter kicks, continue this pattern adding 1 sit-up each round. Get as far as possible in 5 minutes!

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Part 2: 5 min ab ladder

If you don’t have the space and can’t get outside, consider one of the following options for running (or get creative with your own cardio movement)! 

- burpees
- tuck jumps 
- high knees
- jog in place 
- down-ups 
- skaters 
- jumping jacks
- butt kickers

- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt kickers

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

Down-ups

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Week 3, Day 5

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