Name: Playbook - Boss Everline - W3/D3
Uploaded: 2021-12-31T13:31:54.305Z
Duration: 45 min
Description: W3/D3

Milena

Walter Rauda

Those man makers are tough! Great workout.

Tracey

Junior Mapati

4 Rounds
- Plank reaches: 30 seconds
- Rotating med ball slams: 30 seconds
- Banded anti-rotation: 30 seconds each side
- Sprints: 20 seconds

4 Rounds
- Manmakers: 10
- Pullups: failure
- Fan bike: 20 seconds

4 Rounds
- Single arm DB snatch: 10 each arm
- DB overhead high knees: 30 seconds

3 rounds
- Jog: 1 minute
- Hanging scoops: 30 seconds
- Side Plank: 30 seconds each side

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly on the side of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement on the opposite side

Rotating med ball slams

- Attach the band at about chest height
- Stand side on, holding the band with your arms forward of your body
- Pull the band across adding tension to the band
- 30 sec each side

Banded anti-rotations

- Increase speed as your feel comfortable

Sprint

4 rounds

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row each dumbbell 
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- Pull yourself up until your head is over the bar
- Engage your back through out the exercise

Pull up

Fan bike

- 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
- 10 reps each arm

DB snatch

- Start with feet shoulder width apart and DB’s overhead
- Lift first knee up towards chest and lower down
- Repeat with opposite leg

High knees with DB overhead

- Hanging from the bar, scoop your knees up into your chest

Hanging Scoops

- Place your forearm on the floor 
- Raise your hips
- Hold the position
- Engage your core throughout the exercise
- 30 sec each side

Side plank

3 rounds

W3/D3

Ashley

Great workout! Challenging and will give you a great sweat!

Joshua Salas

W1/D1

Day 2 and I haven’t really worked out in years. This is kicking my ass by I love it

Shawn

Kenzel

It's very challenging, I'm out of breath 🥵💪🏽

W1/D2

Venecia

Love these workouts. Gets you moving using your body weight while also using actuall weights

Gabe

W1/D3

It was hard, but did all of it and feel better!

Ekaterina

Terri

W1/D4

Fire work today - did 4x rounds and finished with a 15 min jog for an extra push 💫

Amazing 👏 Thank you much🙏💪👍❤️

Elena

W1/D5

Steven

Second set was very challenging to me.
I nailed it !!

Adrian

W2/D1

Damn.. someone said in the comments "thank God it wasn't intense as yesterday.... But IT WAS. My body hurts 🔥🔥😭😭💪🏽💪🏽🥵but it's worth it

Thank god it wasn't as intense as yesterday's workout lol

Nigel

W2/D2

I wasn't feeling like doing it this morning... but I gave myself no choice. It was very hard. Good luck to everyone smashing it today.

Tosin

Mika Terrell

W2/D3

I had to improvise a lot because of injury - a lot of reps

Tyeisha

This was hard. I did as much as I could in an hour. 1000 cal burned. Lol

John

W2/D4

W2/D5

Bianca

Hard to be back at it after the new year weekend 🤣💪🏽but I did it !!!

Kayala

W3/D1

I hate bear crawls it makes me feel very uncomfortable 🥵.
Good workout though! Thanks

W3/D2

I didn’t understand the first set of the workout. Are we only doing it one time? Because it definitely didn’t take me 20 minutes. Can anyone elaborate on this one? Are we repeating the first set until 20 min pass? Help please

Iggy

W3/D4

Damond Randolph

W3/D5

Always know how to attack my weakness. Getting stronger by the day!!! #LYME

W4/D1

W4/D2

It's not the hardest session but I can tell that when you're sick it's very challenging. I'm out of breath and proud of myself today.

W4/D3

Less reps. Focus on different areas of the body.

Loving how easy these are getting. Let’s get it broski!!! Train the mind and the body will follow

Definitely takes longer than 45 min, so allot more time! Very good, very hard.

W4/D4

Killed the legs todays legs go!!!! I ain’t no punk. Keep ‘em coming

My jog and sprint speeds have increased significantly from this program. Feeling stronger & faster than ever

W4/D5

W5/D1

W5/D2

W5/D3

W5/D4

Rita

Man what a great workout. Let’s get it!!!!

W5/D5

W6/D1

W6/D2

W6/D3

Hard work! I always have to do a set of 5 early then complete the other set of 5 later in the day.

W6/D4

One of my faves! The running felt amazing!

W6/D5

It was challenging. As I drop weight. Everything is getting more an more challenging

W7/D1

W7/D2

More exercise variations to engage secondary muscles in exercises.  I.e. what’s the progression from man makers?

Tyreece

W7/D3

W7/D4

W7/D5

W8/D1

W8/D2

W8/D3

W8/D4

What a way to end this program!! Increased weights & speeds across the board. Physique responded super well. Will definitely be starting this over as long as it’s still on the app in a couple of weeks!

W3/D3

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