Name: Playbook - Boss Everline - W3/D1
Uploaded: 2021-12-31T13:31:54.294Z
Duration: 45 min
Description: W3/D1

Kayala

Tyeisha

Walt

Tracey

Chloe

Iggy

4 Rounds
- Burpee med ball slam: 45 Seconds
- In and outs: 45 seconds
- Leg raises: 45 seconds
- Jog: 45 seconds

4 Rounds
- Goblet box squat: 15
- Squat jumps: 30 seconds
- Fan bike: 10 seconds (All out)

4 Rounds
- DB deadlifts: 12
- DB hang clean to front lunges: 8 reps 
- Alt. lateral lunge med ball slam: 45 seconds

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Place the ball on the ground and hop your feet back
- Lower yourself down toward the ball
- Press yourself back up
- Hop your feet in and repeat the entire sequence for time or reps

Burpee med ball slam

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

-Lay on our back with your feet raised off the ground 3-4 inches
-Raise your legs up until they are at 90 degrees
-Lower just short of touching the ground
-Repeat

Leg raises

- Increase speed as your feel comfortable

4 rounds

- Start with a dumbbell in goblet position
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Goblet box squats

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

Fan bike

- Keep a slight bend at the knee
- Hinge at the hips
- Come down to shin height and pull straight up

DB deadlift

- Clean the dumbbells from your knees up to your shoulders
- Step forward and complete a front lunge with each leg 
- Lower the dumbbells with control

DB hang clean to front lunge

- Hold a medicine ball with both hands above your head
- Lunge laterally
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Repeat on the opposite side

W3/D1

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