Name: Playbook - Chesaney Kooy - Week 5, Day 3
Uploaded: 2023-01-29T19:12:33.677Z
Duration: 34 min
Description: Week 5, Day 3

Warm-up (2 Rounds):
30 sec high knees
30 sec jumping jacks
30 sec squats
30 sec sit-ups


Workout: 
For each part, complete as many rounds and reps as possible in 8 minutes. Rest 2-3 minutes between each part. 

Part 1
8 min AMRAP: 
Run 200m
30 Shoulder taps (15 each side)

Part 2
8 min AMRAP: 
20 Down-ups
20 Sit-ups

Part 3
8 min AMRAP:
30 lunge jumps
5 inch worm push-ups

2 Rounds:
30 sec high knees
30 sec jumping jacks
30 sec squats
30 sec sit-ups

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

High knees

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

Warm-up

8 min AMRAP (complete as many rounds and reps as possible in 8 minutes):

Run 200m
30 Shoulder taps (15 each side)

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

- 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

Part 1: 8 min AMRAP

8 min AMRAP (complete as many rounds and reps as possible in 8 minutes):

20 Down-ups
20 Sit-ups

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

Down-ups

Part 2: 8 min AMRAP

8 min AMRAP (complete as many rounds and reps as possible in 8 minutes):

30 Lunge jumps
5 Inch worm push-ups

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Lunge jumps

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm push-ups

Part 3: 8 min AMRAP

Week 5, 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 5, Day 3

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