Name: Playbook - Connor Obrochta - 5MW - 8 (Sled + Total Body Strength)
Uploaded: 2022-09-12T15:24:11.689Z
Duration: 5 min
Description: 5MW - 8 (Sled + Total Body Strength)

In this 5MW you have 3 movements to get through for 3 rounds!

Note ** Each round will have different Rep ranges. Push for 5 minutes or until complete!

Sled = 5 yards down is 1 rep 5 yards back is 2 reps!

If you do not have a sled you can work with a weighted lateral squat walk or bear crawl for the 5 yard distance!

- Stand behind the sled and grab the poles with a middle-grip hand position
- Engage your core muscles and push the sled forward, powering through each leg 
- drive your knee into your chest to create maximum power and drive as you move the sled forward
- Your foot stance should resemble your natural running position

**My guide would be for traveling 5 yards forward and back = 1 rep**

Sled push ‘Sprint’ (5 yards)

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs hinged at your hips
- drive your hips forward allowing the weights to fly up OH completing the snatch

DB snatch (double)

- 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

5MW - 8 (Sled + Total Body Strength)

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 - 19 (Chest Focus “Push” + Core)

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 - 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 - 8 (Sled + Total Body Strength)

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