Name: Playbook - Stephanie Ozinga - Week 1 Day 2
Uploaded: 2024-02-19T17:05:14.746Z
Duration: 40 min
Description: Week 1 Day 2

Bench press: warm up to your working set of 12. Increase the weight with each succeeding set as you can. 

Chest Fly: work to increase weight with each set you perform

Barbell Bench Press

Dumbbell Chest Fly

Complete 3 Rounds for Time of the following movements:

20 Box Jumps
10 Thrusters
5 Weighted Sit Ups

Box Jump

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Weighted Sit Up

3 Rounds For Time

Complete 3 rounds for time 

20 Tuck Ups
20 Plank Rocks
20 Dead Bugs
20 Bear Taps

Tuck Up

- make sure the hip rocking stays in the hips and you aren’t alternating your entire body side to side. Use the core to control the movement

Hip Rocking Plank

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Bear Tap

3 Rounds for Time

Week 1 Day 2

Week 1 Day 1

Week 1 Day 3

Week 1 Day 4

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Week 2 Day 1

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Week 3 Day 1

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Week 4 Day 1

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Week 9 Day 1

Week 9 Day 2

Week 1 Day 2

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