Name: Playbook - Boss Everline - W5/D5
Uploaded: 2021-12-31T13:31:54.384Z
Duration: 45 min
Description: W5/D5

Tyeisha

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

Walt

Tracey

Iggy

AMRAP: 45 minutes :
- Jog: 1 minute
- Single arm DB snatch: 8 each arm
- DB step-ups: 8 each leg
- Broad jump to duck walk back: 10
- Bent over DB row: 10
- DB curl to press: 10
- Jog: 1 minute

- Increase speed as your feel comfortable

- 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
- 8 each arm

DB snatch

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged
- 8 each leg

DB step ups

-Stand with feet shoulder width apart and then broad jump forward
-Land softly and then stay in bottom of squat
-Walk backwards in squat position to the starting position
-Repeat

Broad jump to duck walk back

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over rows

- Start in kneeling position with dumbbells at sides
- Curl dumbbells up
- Rotate wrists to face out while pressing up overhead

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