Name: Playbook - Summer Soucek - Day 3 Conditioning
Uploaded: 2024-01-15T19:20:07.142Z
Duration: 45 min
Description: Day 3 Conditioning

Cardio based full body workout! High intensity. Dumbbell, kettle bells, boxes, assault bikes, body weight

Walk your hands out into a high plank bring one foot forward and reach towards that leg. Walk back to starting position & repeat

Inch worm to Groiner

Down into a push up & then sit back into your hips

Blastoff Pushup

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Alternating lunge jump

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Day 3 Conditioning

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