Name: Playbook - Connor Obrochta - 5MW - 9 (Total Body Circuit + Rower)
Uploaded: 2022-09-12T15:24:11.685Z
Duration: 5 min
Description: 5MW - 9 (Total Body Circuit + Rower)

This 5MW is about speed! Get through this circuit 1 time in 5 minutes and try to beat it next time you attempt it!

Equiptment:
•Rower
•TRX or Squat rack for invert row

Workout:
•500m row
•40 lunge jump 
•30 invert row 
•20 push-up 
•10 calorie row

- 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

Starting with your feet together
- drop down into a lunge position decelerating your body
- think about hoping both feet on either side of an imaginary line
- jump both feet back together and switch sides

Drop Lunge

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull keeping your shoulders pulled down and back
- Slowly lower your body back down while keeping your feet in place the entire time

** Tip - Walk your feet in to make the movement harder 
Walk your feet back to make the movement easier

TRX row

- 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 - 9 (Total Body Circuit + Rower)

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 - 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 - 9 (Total Body Circuit + Rower)

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