Name: Playbook - Sarah Herse - 10/29 - Cardio & Endurance
Uploaded: 2023-01-29T18:12:52.042Z
Duration: 45 min
Description: 10/29 - Cardio & Endurance

A. Warm Up x 3 Sets:
A1. Ground to Sky Jumps x 10 reps
A2. Kang Squats x 10 reps
A3. No Push Up Burpee x 10 reps 

B. 2 Sets:
B1. Run x 400m
B2. Row x 400m (or 25 burpees)
*Rest 1:00 min
B3. Run x 600m
B4. Row x 200m (or 12 burpees)
*Rest 1:00 min
B5. Run x 400m
B6. Row x 400m (or 25 burpees)
*Rest 3:00 b/w sets
*Set a separate timer to clock the rest that is in the workout
*Try to push yourself on each section since there is rest in between sections

C. Cool Down
C1. Walk x 5:00

A. Warm Up x 3 Sets:
A1. Ground to Sky Jumps x 10 reps
A2. Kang Squats x 10 reps
A3. No Push Up Burpee x 10 reps

- Start in a standing position with feet shoulder width apart
- Send your hips back and touch the ground
- Then reach up to the ceiling and jump at the same time
- Repeat for desired reps.

Ground to sky jumps

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

Warm Up

B. 2 Sets:
B1. Run x 400m
B2. Row x 400m (or 25 burpees)
*Rest 1:00 min
B3. Run x 600m
B4. Row x 200m (or 12 burpees)
*Rest 1:00 min
B5. Run x 400m
B6. Row x 400m (or 25 burpees)
*Rest 3:00 b/w sets
*Set a separate timer to clock the rest that is in the workout
*Try to push yourself on each section since there is rest in between sections

*Can sub for 25 burpees if no rower*
*Rest 1:00 after this movement before the next*

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

Rest

*Can sub with 12 burpees if no rower available*
*Rest 1:00 after this movement*

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

*Can sub with 25 burpees if no rower available*
*Rest 3:00 after this movement before you start the circuit over again*

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

10/29 - Cardio & Endurance

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