Name: Playbook - Warrior Fit - W1/D1 Push | Hyper
Uploaded: 2023-03-18T22:09:04.171Z
Duration: 45 min
Description: W1/D1 Push | Hyper

Push | Hyper

- 3/4 mile Run

4 min EMOM 
- 25 Pushups 

- Bear Crawl 20 yards X 4 sets
- Barbell Thrusters 4 X 12
- Barbell Bench Press 4 X 12
- Dumbbell Fly’s 4 X 12
- Dips 4 X 15
- Close Grip Bench Press 4 X 12
- Tricep Rope Extension 4 X 12

- Stair Master 10 min

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run 3/4 mile

EMOM - Every Minute On the Minute

At the top of each min complete 25 Push-ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

4 min EMOM

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep your core engaged and a neutral spine

Bear Crawls 20 yards

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- On a flat bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly’s

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar slowly towards your sternum and press up powerfully
- Keep your elbows close to your sides to emphasise your triceps

Close Grip Bench Press

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

W1/D1 Push | Hyper

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