Name: Playbook - Kaysi Marshall - W2/D5 Workout 10 - Run + AMRAPS
Uploaded: 2024-01-07T19:56:03.954Z
Duration: 35 min
Description: W2/D5 Workout 10 - Run + AMRAPS

400 meter Run (cardio)

AMRAP 1 - 6 minutes
10x Step Up + Knee
10x Plank Up/Down

400 meter Run (cardio)

AMRAP 2 - 6 minutes
10x Side Step + Plyo Hop
10x Pike Shoulder Tap

400 meter Run (cardio)

AMRAP 3 - 6 minutes
10x Box Squat Jump
10x Tricep Dips

400 meter Run (cardio)

Any cardio option will do, if not running, do 2 minutes cardio

- Step up on a box, drive your other knee up to hip height
- Complete 5x right then 5x left for 10x total

Step Up + Knee

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement, do not rock your hips
- Option to advance the movement and do this in a decline

Plank Up/Down

AMRAP 1

- Face sideways to the box
- Step your close foot on the box
- Drive up and hop lifting your outside knee high
- Complete 5x right then 5x left for 10x total

Side Step Up + Plyo Hop

- Start with your feet on an elevated surface and walk your hands in to pike your hips up high
- Staying in the pike, raise your hand off the floor and touch your same side shoulder
- Option to do shoulder taps in a regular plank position (not piked)

Pike Shoulder Taps

AMRAP 2

- Stand facing away from a box
- Sit back and down on the box
- Jump up and land back in a seated position

Box Squat Jump

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps
- Option to bend your knees

Tricep Dips

AMRAP 3

W2/D5 Workout 10 - Run + AMRAPS

Trupti

Omg. Doing this at 8000 ft altitude is a killer.

Inge

This was way tougher than I thought it would be. Great cardio workout.

Joanna

W1/D1 Workout 1 - Metcon

Laurel

W1/D2 Workout 2 - Core Circuit

This was harder than I thought it would be!

W1/D3 Workout 3 - Walking + Lunges

W1/D4 Workout 4 - Run OR Bike

Finished 10:55! Short but so good 💪🏽

Aimee

W1/D5 Workout 5 - Ladder

W2/D1 Workout 6 - 21-15-9

W2/D2 Workout 7 - Core Ladder

W2/D3 Workout 8 - 3-2-1

Awesome mobility. Just what I needed after my morning workout at KMF

Annette Shaffer

This was awesome and the fresh air made it perfect!

W2/D5 Workout 10 - Run + AMRAPS

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