Name: Playbook - Jacob Hodge - Week 8 Day 3 - Home training
Uploaded: 2023-02-10T19:18:38.404Z
Duration: 45 min
Description: Week 8 Day 3 - Home training

*Todays workout 

As many rounds as possible in 40 minutes.

-9 burpees 
-15 Bodyweight squats 
-6 pull ups 
-21 crunches 
-400 meter run

Rest as little as possible.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

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

Running

Week 8 Day 3 - Home training

Nick

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