Name: Playbook - Richelle Jesse - Day 3 - Full Body
Uploaded: 2023-07-24T01:19:44.825Z
Duration: 45 min
Description: Day 3 - Full Body

Full Body AMRAP! 

Complete as many rounds as possible in 10 minutes. Each exercise in the circuit will be done back to back with no breaks. Rest for 2 minutes before starting the next AMRAP!

As many rounds as possible in 10 minutes!

90 Degree Curl to Fly

Curl to Shoulder Press

Deadman Burpee

Shoulder Bombs

- 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

Upper Body AMRAP

Narrow Squat

Lunge to Knee Drive (each side)

Frog Squat

Kettlebell Swing

Star Jumps (touching toes)

Lower Body AMRAP

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Dead bugs

Plank Toe Taps

Standing Wood Choppers (each side)

- Jump legs out 
- row dumbbell back (each side) in plank position 
- hop back onto feet and row at the top

Burpee Renegade Row to Narrow Row

Core AMRAP

Squat Curl

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Squat to Rainbow Press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

FINISHER AMRAP

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