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

Rita

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

Kneeling curl to press

AMRAP

W5/D5

Listen this was a killer but first day back from Thanksgiving so a great start to my week!!!!

MAJOR BELL JR

It was fun and I feel accomplished.  Thank you!

Adrian

I have a quick question in  Week 1 Day one the DB hang cling to front lunge 8 am I counting left right as one or left right as 2?

Desmond

W1/D1

🔥🔥🔥 keep going keep grinding!!! great workout

Steven

Gerald L Gray Jr

W1/D2

If you finished this, you have my respect.❤️😅

John Mullins

Whoa baby…must admit only did 3 sets of man makers…ouch!🔥💪🏻🏋️

Terri

Aldo

W1/D3

Mika Terrell

Helen

W1/D4

Nigel

Absolutely 🔥🔥🔥 i wasnt dizzy like yesterday just a bit dizzy but ididnt ate before starting the workout session yesterday , now i feel much better💪🏼💪🏼💪🏼 LFG!

W1/D5

W2/D1

Varying intensity.
No two workouts the same.😊👏🏾

Damond Randolph

W2/D2

Tosin

Thought it was going to be easy! You worked me today!

W2/D3

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

That killed! Couldn’t complete all 10 sets but still had a solid workout

A funeral for my fat!!  🔥🔥🔥🔥🔥

W2/D4

Yessir getting easier, done at @r3fuel and felt amazing

W2/D5

Kayala

W3/D1

Very difficult but good! I couldn’t even do the Spider-Man push-ups. My shoulders and chest were dead.

Brent

W3/D2

Those man makers are tough! Great workout.

Junior mapati

W3/D3

W3/D4

W3/D5

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

W4/D1

W4/D2

El Lise Tolson 

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

W6/D1

Man this was a good hit. Not many dumbbells or equipment needed just body weight

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!

W5/D5

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