Name: Playbook - Dakota Meyer - Barbell Complex
Uploaded: 2022-04-09T23:46:52.750Z
Duration: 60 min
Description: Barbell Complex

WORKOUT: Barbell Complex
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WARM UP: 5min Cap
PYP 40/32 kcal

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: Males - 155lb / Females - 115lb
Front Squat - 10
RDL - 10
Bent Over Row - 8
Push Press - 5
Banded Push Up - 15

CORE: 10min AMRAP
Weighted V Up - 15
Weighted Standing Oblique Crunch - 20/side
Weighted Standing Russian Twist - 30

FINISHER: 10min AMRAP
DB Bicep Curl - 20
DB Overhead Tricep Extension - 20
DB Upright Row - 20

5-min Time Cap

Pick your poison (assault bike, rower, ski, run)

Males - 40 kcal / Females - 32 kcal

M-40kcal F-32kcal 5min time cap

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Pick One (Bike,Ski,Row,Run)

Warm Up

RX Weight: M-85lb F-55lb

Maintain weight through entire circuit. 

30-min AMRAP

Barbell Front Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Bent Over Row

Barbell Push Press

- Bend at the elbows to come down 
- As you are extend your arms  engage your chest

Banded Pushup

Barbell Complex

V Up

Dumbbell Standing Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Core

Dumbbell Bicep Curl

- Bring elbows overhead
- Extend your arms, engaging your triceps to bring the dumbbell up
- Bend at the elbows to lower dumbbell down behind your head

Dumbbell Overhead Tricep Extension

Dumbbell Upright Row

Finisher

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

Barbell Complex

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