Name: Playbook - Brett Lundeen - Workout #2
Uploaded: 2023-11-30T14:15:53.212Z
Duration: 45 min
Description: Workout #2

Great work out! I’ll come back to this one 🙌

Summer

Goddamn that was tough bro 😮‍💨 35.5 mins, 473 calories

Keith

Part 1:
Every 2 minutes, you’ll do
8 Cleans
7 Thrusters
6 Burpees

Part 2: 
40 sec on 20 sec off

Every 2 minutes, complete 
8 Cleans
7 Thrusters
6 Burpees

- Start with feet hip width apart and dumbbells at shoulders
- Lower dumbbells down by pressing hips back and keeping a slight bend in the knees
- Clean dumbbells back up to starting position

Dumbbell power cleans

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Part 1

Rest 20 seconds between exercises.
Rest 60 seconds between each set.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- From a high plank position
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman push-ups

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

Plank press to Sprawl

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Workout #2

Community