Name: Playbook - Connor Obrochta - 5MW - 16 (Total Body DDB)
Uploaded: 2022-09-12T15:24:11.657Z
Duration: 5 min
Description: 5MW - 16 (Total Body DDB)

In this 5 minute workout you have 3 movements to get done for 2 rounds all based off reps!

**Go heavy in this circuit**

Movements:
• 20 Front Rack Lunge
• 15 Squat Thruster
• 10 Row Hold Alternating Row 

Equiptment:
• DDB

5 minutes 
2 rounds
3 movements 

**Go heavy in this circuit**

Movements:
• 20 Front Rack Lunge
• 15 Squat Thruster
• 10 Row Hold Alternating Row

- Holding dumbbells up at your shoulders in a front rack position 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position driving through your heel

Front Rack Fwd. Lunge DDB

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you  are reaching extension press the dumbbells overhead immediately 
- Lower the dumbbells back to your shoulders repeating the movement and continuing the rep

Thruster DDB

- Hinge at the hips and come down with a neutral spine
- Start by bringing both of the dumbbells  up engaging your lats and hold
- allow one DB to drop down at a time
- Keep your core tight focus on a slow controlled movement

Bent Over Alternating Row Hold DDB

5MW - 16

5MW - 16 (Total Body DDB)

5MW - 16 (Total Body DDB)

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