Name: Playbook - Boss Everline - W5/D3
Uploaded: 2021-12-31T13:31:54.365Z
Duration: 45 min
Description: W5/D3

Milena

Damond Randolph

Tyeisha

Walter Rauda

Keep bringing it.  Summer is near. Time to come out of the darkness

Tyreece

Iggy

Chloe

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

W5/D3

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

Ashley

Joshua Salas

Ekaterina

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!

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.

W5/D3

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