Name: Playbook - Connor Obrochta - 5MW - 1 (Rower + Squat HIIT)
Uploaded: 2022-09-12T15:24:11.717Z
Duration: 5 min
Description: 5MW - 1 (Rower + Squat HIIT)

This 5MW will push you completing 3 movements! Make sure you use weight that will challenge your fitness level!

Equiptment:
• Rower 
• DDBs

Workout:
2 rounds in 5 minutes 
• 300m row 
• 10 Front Rack Squat (L. Arm)
• 10 Front Rack Squat (R. Arm)
• 10 Squat Hold Curl

Complete 2 rounds in 5 minutes making sure you use weight that is going to push your fitness level! 

• 300m row 
• 10 Front Rack Squat (R. Arm)
• 10 Front Rack Squat (L.Arm)
• 10 Squat Hold Curl

- Work for time, distance, or calories
- Increase speed as comfortable

**Tip- sit up nice and tall keeping good posture.
‘Kick Back’
‘Lean Back’
‘Pull Back’
Reaching your hips are far up as possible

With the Dumbbell loaded on your right shoulder 
- open slightly wider than shoulder width or squat stance
- keeping your core tight and chest up
- send your hips back dropping into a squat keeping your knees pushed out inline with your toes 
- Add a press coming out of the Squat making sure you use your legs to push the dumbbell up 
- repeat

DB Front Rack Squat to Press (L. Arm)

DB Front Rack Squat to Press (R. Arm)

Starting in a wide sumo squat position with your toes rotated out and knees in line, keep that hold
- keep your chest up, shoulders pulled back
- have an underhand grip while you curl up to shoulder level and back down!

Squat hold DDB bicep curl

5MW-1

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5MW - 1 (Rower + Squat HIIT)

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