Name: Playbook - Quintell McCroy - Week 1-3 day 3
Uploaded: 2023-04-29T00:49:40.606Z
Duration: 65 min
Description: Week 1-3 day 3

You’ll get on the treadmill and put the incline on 13 , speed on 2.3-3.4 and walk for 15 minutes

Treadmill incline walk

This workout will be done by spreading your legs a little past shoulder width apart and squating down to pick up the dumbell and in a single motion you’ll be snatching it into the air and back down to switch arms and continue movement 
Once both arms are complete that equals 1 rep

Dumbell power snatch

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- 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

This workout will be completed by placing feet shoulder width apart and bending down with dumbells while keeping your legs as straight as possible . If you are a beginner use 5lb-10lb dumbells

Deadlift w/ dumbell

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

Mike Tyson’s push up

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Place your legs at a 90 degree angle 
- lift up to complete the crunch and Rotate your torso bringing your elbow towards your knee on each side 
- Keep your core engaged
-drop back down to repeat again

crunch and twist

You will start on a light jog and increase it into a run ….. hold the running pace for as long as you can but if you have to turn it down …. Do so 
Repeat this for 5 minutes

Week 1-3 day 3

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