Name: Playbook - The Daily FLO - CONDITIONING: Sprints + Upper Biceps/Back (11/15/22)
Uploaded: 2024-04-17T18:45:09.222Z
Duration: 60 min
Description: CONDITIONING: Sprints + Upper Biceps/Back (11/15/22)

Dudes been killin me on these workouts for a couple months now. Just came back from being sick for a little over a week and I can truly say this just destroyed me.

Delaney

Here’s a fun combo workout that combines speed work with an upper body strength circuit. Start with the movement prep, then hit your speed work for the day, and finish strong with the upper body biceps and back strength circuit. Have fun with this one! Let me know how it goes👊🤟

(1) Movement Prep:
- Running warm up and mobility 

(2) Sprints:
- 12x 60 meter strides (80-90% max speed) with a 0:45 second walking recovery between each)

(3) Upper Bicep/Back Circuit
- 16x Dual DB Bicep Curl
- 8R/8L KB Snatch
- 16x KB Lat Pull Over
- 16x DB Crush Curl
- 16x Ring Face Pulls
- TO FAILURE Strict Chin Ups (use a band to modify this exercise) 
REST 0:30 seconds between each exercise, 0:60 seconds between each round
REPEAT 5x rounds

The Lineup:
10x Lateral and Forward Leg Swings
10x Standing Shoulder Flexion Stretches

20 meters of:
Alternating Ground Swipes
Ankle Flips
A Skips
B Skips 
High Knees

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

B Skips

High Knees

Movement Prep 18 (Speed & Agility)

60m Sprint

(3) Upper Bicep/Back Circuit
- 16x Dual DB Bicep Curl
- 8R/8L KB Snatch
- 16x KB Lat Pull Over
- 16x Ring Face Pulls
- TO FAILURE Strict Chin Ups (use a band to modify this exercise) 
REST 0:30 seconds between each exercise, 0:60 seconds between each round
REPEAT 5x rounds

Dual Dumbbell Bicep Curl

- Start with feet shoulder width a part, chest tall, and spine in neutral position
- Hike kettlebell into groin area, and generate power by thrusting hips forwards pushing the weight out and up
- Pull kettlebell as it accelerates away from body to catch in snatch position
- Slowly lower back to front rack position, repeat motion for prescribed number of reps or until timer ends

Kettlebell Snatch

KB Lat Pull Over

Ring Face Pulls

Strict Chin Up

Upper Bicep/Back Circuit

CONDITIONING: Sprints + Upper Biceps/Back (11/15/22)

RECOVERY: Cardio + Athlete Mobility Work (04/24/23)

Did “sprints” on the exercise bike instead of running, to change things up for myself. I wasn’t sure if the bike would give me the workout I wanted, but considering how beat I am from head to toe, thanks to the kettlebells and the bike, I think it did the trick!

John

Justin

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

My soreness is almost gone from last week, so I guess that means it’s time to get going again! 😅 The alternating Clean Thrusters might be one of my favorites of KB movements!

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

I was riding that struggle bus trying to knock out all of the reps in that strength circuit…hell, I might have been driving the bus! 🚌 😅

That upper strength push circuit wrecked me. 👊🏼

ATHLETE CONDITIONING: Speed + Upper Push Strength (04/19/24)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

Killer. Happy to be back to your workouts.

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

I love the structure of
These sessions 🎉 it helps me
To keep fresh! Thanks, man!

Radim

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Cindy

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

CONDITIONING: Sprints + Upper Biceps/Back (11/15/22)

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