Name: Playbook - Brian Mazza - W3/D1
Uploaded: 2021-03-23T21:44:02.412Z
Duration: 45 min
Description: W3/D1

Band walks 3 x 20  with antirotation  press 10 x per side RPE 7
Reverse lunge 5 x 6 -- RPE 10  
Kettlebell swings 4 x 12 -- RPE 10 
Barbell squats 5 x 6 -- RPE 10 
Overhead carries 3 x 30 yards RPE 7

-Place a band around your legs above the knee and the ankles
-Drop into a slight squat and shuffle step to the side adding tension to the bands
-Repeat both directions

Banded walks ( each direction )

-Stand holding a single handle from a cable machine out in front of you
-Press the cable away from your body not allowing your body to rotate
-Reverse and repeat 

*stay tight and activated

Antirotation press

Superset

-Stand with a barbell balanced across yup upper back and traps 
-Step back into a reverse lunge
-Step back up to the starting position
-Repeat

Reverse lunge (barbell)

-Stand with a kettlebell on the ground in front of you 
-Squat down and grasp the handles
-Hike the kettlebell between your legs and then swing it forward to head height roughly
-Let the kettlebell swing back keeping your hands and most of the bell above your knees

Kettlebell swing

-Stand with feet at shoulder width with a barbell supported across your traps and held in your hands
-Lower yourself into the bottom of a squat
-Stand up out of the squat
-Repeat

Barbell back squat

-Hold a kettlebell at arms length above you 
-Keep your arm straight and the weight above your shoulder
-Keep your core activated

W3/D1

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