Name: Playbook - Connor Obrochta - 5MW - 19 (Chest Focus “Push” + Core)
Uploaded: 2022-09-12T15:24:11.643Z
Duration: 5 min
Description: 5MW - 19 (Chest Focus “Push” + Core)

This 5MW consists of 4 movements and 2 rounds in 5 minutes 

Movements:
• 10 Chest Press
• 20 Push-up 
• 10 Weighted sit up to overhead press
• 10e PUP Kick back 

Equiptment:
• Bench
• DDBs

Laying supine on a flat bench with feet flat and core engaged
- start with two DDBs extended right over your chest with palms facing away from your face
- allow DDBs to come down on either side of your chest keeping your elbows at 45’
- press DDBs back up to start and repeat

DDB Flat bench Chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

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

a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DDB in each hand
- row one DB up glueing your elbow to your rib cage then kick back the DB
- extending your arm parallel to your body squeezing your tricep and alternate

Pushup position DDB alt tricep kickback

5MW - 19

5MW - 19 (Chest Focus “Push” + Core)

5MW 28 - (Weighted Metabolic)

5MW - 27 (Mobility - hip flexor/shoulder)

5MW - 26 (Lower + Shoulder Strength)

5MW - 25 (assault bike metabolic)

5MW - 24 (Mobility)

5MW - 23 (Total Body Strength)

5MW - 22 ( T-Spine Mobility)

5MW - 21 (Upper Day Strength)

5MW - 20 ( Core + Conditioning)

5MW - 18 (Strength Upper Body Blast)

5MW - 17 (Lower Strength)

5MW - 16 (Total Body DDB)

5MW - 15 (Ski-erg Total Body)

5MW - 14 (EMOM Core)

5MW - 13 (Weighted Core + Stability)

5MW - 12 (Core/Abs)

5MW - 11 (HIIT: Thruster + Burpee)

5MW - 10 (Assault Bike + Sled + Box Jump)

5MW - 9 (Total Body Circuit + Rower)

5MW - 8 (Sled + Total Body Strength)

5MW - 7 (Run + HIIT)

5MW - 6 (Body Weight HIIT)

5MW - 5 (Barbell Total Body)

5MW - 4 (Total Body - 4 rounds)

5MW - 3 (6 rounds - Ropes + KB Swing)

5MW - 2 (EMOM - Renegade Row + Heisman)

5MW - 1 (Rower + Squat HIIT)

5MW - 19 (Chest Focus “Push” + Core)

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