Name: Playbook - Coach Myers - Pump & Run Challenge
Uploaded: 2024-02-18T22:00:08.182Z
Duration: 60 min
Description: Pump & Run Challenge

Kel Bates

Pump & Run Challenge
Complete the entire workout for time:
- 1 mile Run
100 Dips
100 barbell Curls
- 1 mile run
100 push ups
100 ring rows
-1 mile run
100 Ab wheels

*break exercises into mini sets of max reps.

Run outside for the prescribed time or distance

Run - roadwork

- 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

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- Set a rings, TRX or bar at waist height (or lower/higher depending on strength level) in a rack and lay underneath of it
- Grab the rings with an overhand grip and straighten your body out so only your feet are touching the ground
- Row your chest up to the rings, squeezing your shoulder blades together and keeping your body straight the entire time
- Lower yourself with control

Ring Rows

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

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Great work out
Real test of character 😅

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For the DB lunges, is that 10/leg or 10 total?

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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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