Name: Playbook - Warrior Fit - W3/D1 Push | Hyper
Uploaded: 2023-03-18T22:09:04.321Z
Duration: 45 min
Description: W3/D1 Push | Hyper

Push | Hyper

- 1 mile Run

4 min EMOM
- 10 Dips

- Bear Crawl 20 yards X 4 sets
- Seated Military Press 4 X 12
- Dumbbell Bench Press 4 X 12
- Dumbbell Fly’s 4 X 12
- Incline Bench Press 4 X 12
- Reverse 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 1 mile

EMOM - Every Minute On the Minute

At the top of each min complete 10 Dips

- 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

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

- Hold the dumbbells by your shoulders with your palms facing forwards, elbows out to the sides and bent at a 90 degrees 
- Extend through your elbows to press the dumbbells above your head
- Slowly lower the dumbbells to starting position.

Dumbbell Seated Shoulder Press

- 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 dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Dumbbell Chest 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

- Lie down on the incline 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 upper chest
- Explode back up to your starting position using your pectoral muscles

Incline Bench Press

- 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, using an underhand grip
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Underhand 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

W3/D1 Push | Hyper

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