Name: Playbook - Jules Shaw - W3/D5 Endurance
Uploaded: 2022-11-23T17:32:30.289Z
Duration: 45 min
Description: W3/D5 Endurance

Week 3/Day 5: Endurance

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

This workout is a 30-minute AMRAP (As Many Reps As Possible). Perform as many rounds and reps as possible within the 30 minute timeframe.

- Start in a high plank position
- Bend your elbows about 45 degrees behind you to lower down 
- Touch chest and thighs to the floor
- Straighten arms to return to the starting position

Push-ups

- Begin laying on your stomach with your legs extended and arms extended in front of you
- Lift your upper body off the ground and squeeze your glutes to lift legs off the ground 
- Hold arms extended straight in front of you to form an "I" shape
- Bring elbows in beside you to form a "W" shape

Superman I to W

- 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
- Keep your knees in line with your toes

Air squats

- Begin on your knees
- Bring hips back then aggressively extend the hips to land on your feet in a squat position
- From squat position, jump up into the air and tuck your knees into your chest

Ninja tuck jump

- Begin standing straight up
- Hinge at the hip, extending one leg straight behind you as you lower your chest forward at the same time
- Squeeze your butt to return to standing

Single-leg Romanian deadlift

- Begin laying on your back with your legs extended
- Lift your legs and shoulders to hover off the ground
- Twist to one side and touch the ground beside you with opposite hand
- Repeat on other side

Hollow hold twists

AMRAP 30 min

W3/D5 Endurance

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W1/D3 Wednesday Challenge

W1/D4 Low-intensity/Rest Day

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W1/D6 Saturday Holds

W2/D1 HIIT Strong

W2/D2 Tempo Tuesday

W2/D3 Wednesday Challenge

W2/D4 Low-intensity/Rest Day

Jennifer

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W2/D6 Saturday HIIT

W3/D1 HIIT Strong

W3/D2 Tempo Tuesday

W3/D3 Wednesday Challenge

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W3/D6 Saturday Holds

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W4/D2 Tempo Tuesday

W4/D3 Wednesday Challenge

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