Name: Playbook - Connor Obrochta - Saturday 9/17 (30 minute workout)
Uploaded: 2022-09-27T19:26:57.888Z
Duration: 30 min
Description: Saturday 9/17 (30 minute workout)

Get through this workout with just 30 minutes of your day!

You have a distance run to open the workout 5 rounds of movements then a distance run to close the workout

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run ‘Distance’

Open the workout (1 mile run)

This block you will complete 5 rounds of movements before finishing your workout with a run
**Complete reps for each side if working with single side movements **

With both DDBs held at your shoulders
- complete a reverse lunge pressing both DDBs overhead (OH) before stepping back up to the start
- continue to alternate sides

Alternating reverse lunge to OH press

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

DDB incline alternating chest press

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows
- Lower the dumbbells back down with control

**Tip - keep your elbows higher than the eights at the top of the pull 
- act like you are Zipping up a sweatshirt

DDB High Pull

- Keep your core engaged and your back in a neutral position 
- Move side ways in a table top position 
- move left arm with left leg then right arm with right leg

Saturday 9/17 (30 minute workout)

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