Name: Playbook - Jen Rulon - CR 🇨🇷 Fit | Week 2 | Day 3
Uploaded: 2022-11-06T22:58:52.992Z
Duration: 45 min
Description: CR 🇨🇷 Fit | Week 2 | Day 3

Lift Session and HIIT Workout
Romanian Deadlift
3 x 7 with 1:00 RI

Dumbbell Rows
3 x 10 with 1:00 RI

HIIT Workout
5 RFT ( No more than 12 minutes)
3 Burpees
6 Push Ups
9 Jumping Squats
12 Sit Ups

Romanian Deadlift
3 x 7 with 1:00 RI

Dumbbell Rows
3 x 10 with 1:00 RI

(Same as the rest of the week. Alternate back and forth. Also, ideally, we want to add weight. If you don't have more weight, go ahead and knock out 10 reps of deadlift and 12 of DB rows)

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Strength: Build Strength | Week 2 | Day 3

5 RFT ( No more than 12 minutes)
3 Burpees
6 Push Ups
9 Jumping Squats
12 Sit Ups

- 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

- Begin in a push-up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

*Playa Carrillo Push Ups

Wide push up

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

-Place feet around objects, especially if you have weak hip flexors, such as a kettlebell, ball, or hook to a couch.
-Full body extension
-Touch chest to knees

Playa Carrillo Sit Ups!

CR 🇨🇷 Fit | Week 2 | Day 3

More workouts from Jen Rulon