Name: Playbook - Brian Mazza - Day 30
Uploaded: 2023-07-25T23:46:10.135Z
Duration: 45 min
Description: Day 30

Chris

Michael

Jeremy

It’s been hard, l was facing some personal stuff and before this program couldn’t create the training habit! Today, day 30 in 💪 proud of all of you guys, let’s get it 🔥

Day 30

1 Round
- 10 Db Cleans
- 20 Db Push-Ups
- 10 Single Db Squat
- 10 Db Cleans
- 20 Db Push-Ups
- 10 Single Db Squat
- 10 Db Cleans
- 20 Db Push-Ups
- 10 Single Db Squat
- 10 Db Cleans
- 20 Db Push-Ups
- 10 Single Db Squat

4 Mile Run
HR 140

- Deadlift the dumbbells to the hang position 
- Hip-width stance 
- Dip slightly, then extend the hips and legs rapidly 
- Heels down until hip and legs extend 
- Shoulders shrug, followed by a pull under with a arms
- Dumbbells are received at the bottom of a front squat 
- Lumbar curve maintained 
- Complete at full hip and knee extension with the dumbbells at the shoulders

Db Hang Clean

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Db Push Up

- Stand holding a dumbbell at one end hanging close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions

Single Db Squat

- Stand holding a dumbbell at one end hanging close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Circuit

4.0 mi Run

Running

Day 30

It has been quiet sometime since I have done any kind of physical exercise. This was a great way to start out. I appreciate the workout🤙🏽👏🏽

Christopher

Peter

Good workout!! Good to be the first one after some time without exercise!! I'm excited to take this routine

Brandhom

Day 1

Conor

Carlos

Day 2

Great per usual Brian is the bomb, great workouts

Dane

Day 3

Yaritza

Day 4

Seth Arnold

Day 5

Brutal sobre todos los primeros 10 minutos

Day 6

Marcus

Day 7

Workout was a bit of a struggle. Feeling a lot of discomfort in right lower shin/ankle. I have been wearing sleeves which I forgot today, but a little concerned I have something off with my form.

Day 8

Really enjoying these workouts. Definitely a change of pace from traditional lifting and running!

Day 30

Community

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