Name: Playbook - Boss Everline - W7/D5
Uploaded: 2021-12-31T13:31:54.436Z
Duration: 45 min
Description: W7/D5

Walter Rauda

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

W7/D5

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/D5

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