Name: Playbook - Connor Obrochta - 5MW - 15 (Ski-erg Total Body)
Uploaded: 2022-09-12T15:24:11.661Z
Duration: 5 min
Description: 5MW - 15 (Ski-erg Total Body)

This 5 Minute Workout you have 5 minutes to workout to get 3-4 rounds in. Treat it more as an AMRAP (As Many Rounds As Possible)

Movements:
• Bent Over Row
• Ski Pull
• Weighted Sit up to Over head press

Equiptment:
• Barbell / Dumbells
• Plate
• Ski Erg

5 minutes to workout to get 3-4 rounds in. 

Treat it more as an AMRAP (As Many Rounds As Possible)

Movements:
• 10 Bent Over Row
• 20 Ski Pull (go for max distance each time in the 20 pulls)
• 10 Weighted Sit up to Over head press

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell row

In a shoulder width stance off the the back side of the foot plate 
- start overhead with the handles. 
- think about hinging with your hips as you pull the handles straight down and back past your back pockets 
- keep your back flat at the bottom of the hinge
- repeat reaching through the sky and coming up on your toes to maximize movement  
Work for time, distance, or calories
- Increase speed as comfortable

Ski-erg Pull

Laying flat on your back with two DDBs anchored to the top of your shoulders 
- keeping a soft bend in your knees, drive your shoulder blades off the ground coming up to a sit up 
- at the top of your sit up press both DBs over head and reset

** Tip - at the top of the sit up bring your lower back through sitting up as tall as you can

Sit up to Press DDB

5MW - 15

5MW - 15 (Ski-erg Total Body)

5MW - 15 (Ski-erg Total Body)

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