Name: Playbook - Coach Myers - 800m Pump & Run
Uploaded: 2024-02-18T22:00:08.049Z
Duration: 40 min
Description: 800m Pump & Run

Pump & Run

800m run
25 chin ups
25 dips
25 seated rows
25 tricep press downs
X 4 rounds

*BW movements can be broken down into multiple sets

Run outside for the prescribed time or distance

Run - roadwork

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

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Great work out
Real test of character 😅

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Nice workout! Getting prepped for the 40 day shred!!

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So I love these kind of workouts!Feels great!

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