Name: Playbook - Boss Everline - W4/D3
Uploaded: 2021-12-31T13:31:54.337Z
Duration: 45 min
Description: W4/D3

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.

Milena

Tyeisha

Walter Rauda

El Lise Tolson 

Iggy

4 Rounds 
- Med ball overhead flutter kicks: 30 seconds 
- Med ball in between knees hanging knee raises: 30 seconds 
- Med ball ski-ers: 30 seconds 
- Jog: 1 minute 

4 Rounds 
- Plank row: 15 each arm 
- Box squat to Arnold press: 15 
- Explosive Bulgarian split squat jump: 30 seconds each leg

4 Rounds 
- BB hang clean: 12 
- Lateral bear crawls: 30 seconds 
- Fan bike: 30 seconds

- Holding the med ball overhead
- Flutter kick your legs up and down rapidly

Med ball overhead flutter kicks

- Hanging from the bar with a med ball held between your feet
- Raise your knees up and down with control

Hanging med ball knee raises

- Holding the ball slightly forward off your body
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Med ball skiiers

- Increase speed as your feel comfortable

4 rounds

- Start in high plank position with DB in one hand
- Lift DB straight up towards chest
- Focus on keeping hips aligned
- 15 reps each arm

DB plank row

- Holding the dumbbells at your shoulders, with your palms facing your body
- Squat down into the box
- Stand up and press the dumbbells overhead rotating so you’re palms finish facing forward
- Reverse the movement back down to starting position

DB box squat to Arnold press

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
- 30 sec each leg

Explosive Bulgarian split squat jump

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

BB hang cleans

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

Lateral bear crawl

Fan bike

W4/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.

W4/D3

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