Name: Playbook - Courtney McFeaters - 01-10-2023
Uploaded: 2023-01-11T14:21:48.518Z
Duration: 30 min
Description: 01-10-2023

This workout includes a strength portion and workout. For strength, use the tempo 30X1 (three seconds down, no rest, explode up, one second pause at the top).  For the workout, this will be 4:00 of as many rounds as possible, resting 4:00 between AMRAPS

- Tempo: 30X1
- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Strength

- Start with one foot in the air and one foot on the ground.  
- Quickly bound from one side to the other.

Plyo Skaters

- 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

AMRAP 1

Rest

01-10-2023

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