Name: Playbook - Callie Bundy - W4/D2 Upper burn
Uploaded: 2020-11-10T18:42:43.539Z
Duration: 45 min
Description: W4/D2 Upper burn

Upper burn :45 on :15 off x 4 times 

Superset:
- Medicine ball overhead slams 
- Dumbbell bicep curls 

Superset:
- Sandbag bent over rows 
- Battle rope 

Superset:
- Sandbag plank pulls 
- Mountain climbers 

Superset:
- Overhead sandbag curl to press
- Inch work 

Superset:
- Tricep kickback
- Agility ladder (single foot each)

- Start with a wide stance
- Hold the ball above you, with your arms fully extended
- Slam the ball, as you bring the ball down engage your core
- Catch the ball of the bounce and repeat

Weighted ball: medicine ball overhead slam

- Start with a shoulder-width stance
- Rotate the dumbbell as you curl up
- Squeeze your biceps as the dumbbell come up
- Keep your core engaged

Dumbbell bicep curl

Superset

- Keep your back straight and core engaged 
- Pull the sandbag up, keeping your elbows close to your body 
- Engage your back as you come up

Sandbag bent over rows

- Push your hips back flexing at the knees to come down
- Keep your chest up, and your back straight 
- Increase speed as you feel comfortable

Battle rope

- Start in a plank position 
- Pull the sandbag from one side to the other 
- Keep your core engaged

Sandbag plank pull

- Keep your back in a neutral position 
- Bring your knee toward your elbow 
- Increase speed as you feel comfortable

Mountain climbers

- Start with a shoulder width stance 
- Push your hips back, flexing at the knees to come down
- Keep you chest up and back straight as you come down
- Push through your heels to come up
- Soon as you reach the initial position, press the sandbag above you keeping your elbows in front of you

Overhead sandbag squat and press

- Place your hands on the floor in front of you
- Keep your legs fully extended 
- Walk your self out, without your hips moving from side to side

Inch worms

Run through agility ladder

- Keep your elbows close to your head 
- Extend your arms engaging your triceps 
- Come down with a controlled motion

W4/D2 Upper burn

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