Name: Playbook - Boss Everline - W7/D4
Uploaded: 2021-12-31T13:31:54.431Z
Duration: 45 min
Description: W7/D4

Walter Rauda

Iggy

AMRAP: 20 minutes
- Jog: 1 minute
- DB squat to press: 10
- Alt. DB lunges: 8 each leg
- Alt. DB curls: 8 each arm
- Med ball slams: 15

AMRAP: 20 minutes
- Fan bike: 15 seconds
- DB walking lunges: 10 steps each leg
- BB hang clean: 10 
- BB zombie situps: 8

- Increase speed as your feel comfortable

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Push through your heels extending your legs 
- Use the momentum to press the dumbbells above you when you reach the top of the squat

DB squat to press

- Step forward 
- Bring your back knee down to the ground
- Come down until both legs are at 90 degrees
- Return to the initial position engaging your quads and glutes 
- Keep your chest up
- 8 reps each leg

Alt DB lunges

- Start by holding two dumbbells with your palms facing you
- Curl one dumbbells up rotating your wrist
- Squeezing your biceps at the top
- Repeat on the opposite side

Single arm curls

- Hold a medicine 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 and repeat the movement

Med ball slam

Amrap

Fan bike

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- 10 steps each leg

DB walking lunges

- 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

- 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

W7/D4

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 🥵💪🏽

Milena

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.

W7/D4

Community

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