Name: Playbook - Boss Everline - W6/D4
Uploaded: 2021-12-31T13:31:54.405Z
Duration: 45 min
Description: W6/D4

Walt

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

Tyeisha

Iggy

10 sets of 10 reps for all movements: 
- Manmakers
- DB Step up to overhead press (10 each leg) 
- Single leg DB RDL (10 each leg)
- Burpee med ball slam 
- Single-arm DB snatch (10 each arm) 

3 Rounds 
- Sprints: 30 seconds 
- BB zombie situps: 20 
- Bodyweight jump lunges: 20 each leg

- 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

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Engage your quad as you push 
- Curl the dumbbells up and press
- 10 reps each leg

DB step up to press

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes
- 10 reps each leg

Single leg RDL

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Place the ball on the ground and hop your feet back
- Lower yourself down toward the ball
- Press yourself back up
- Hop your feet in and repeat the entire sequence for time or reps

Burpee med ball slam

- 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

- Increase speed as your feel comfortable

Sprint

- Lying with knees bent
- Holding the weight with your arms extended
- Bring your torso up, keeping the bar overhead
- Lower with a slow controlled movement keeping your core engaged

BB zombie sit ups

-Stand with feet shoulder width apart
-Jump and stagger feet landing in a lunge
-Jump out of lunge and switch legs in the air 
-Repeating back and forth
- 20 reps each leg

W6/D4

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