Name: Playbook - Dakota Meyer - Barbell Complex
Uploaded: 2022-04-16T14:35:56.519Z
Duration: 60 min
Description: Barbell Complex

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

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: 135/85lb Pyramid Circuit: 1-10-1 reps
Front Squat -
RDL - 
Bent Over Row - 
Push Press - 
Burpee - 

CORE: 10min AMRAP
Hollow Body Reverse Crunch - 30
KB Standing Oblique Crunch - 20/side
Mountain Climber - 60

FINISHER: 10min AMRAP
Banded Bicep Curl - 30
Banded Overhead Tricep Extension - 30
Banded Single Arm Lateral Raise - 20/side  *Barbell Complex* Perform one rep of each movement, then do 2 reps per exercise, then 3, etc until 10, then 9, 8, 7 etc. until t10 minutes elapses.

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-135lb F-85lb

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

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Barbell Complex

Hollow Body Reverse Crunch

Dumbbell Standing Oblique Crunch

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

Core

Banded Bicep Curl

Banded Overhead Tricep Extension

Banded Single Arm Lateral Raise

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!

Partner Complex

Legs

Pull

Look forward to my workout everyday! Stronger everyday!

Push

Love that this app goes with me everywhere never miss a workout even on business travel!!

W5/D4 Legs

W5/D3 Pull

W5/D2 Push

W5/D1 Barbell Complex

W4/D5 Partner Complex

The finisher! Feel the burn in my legs! 🔥

W4/D4 Legs

W4/D3 Pull

Those burpees at the end after my arms were burning 😜 But I pushed through! 😀

W4/D2 Push

W4/D1 Barbell Complex

W3/D5 Partner Complex

Simona

W3/D4 Legs

Didn’t feel like working out today but glad I did! I feel better now! Good workout!

W3/D3 Pull

W3/D2 Push

Brandy

W3/D1 Barbell Complex

W2/D5 Partner Complex

W2/D4 Legs

W2/D3 Pull

W2/D2 Push

The barbell complex was a great way to finish off a Monday 💪🏻

W2/D1 Barbell Complex

W1/D5 Partner Complex

Another awesome grind put together by Dakota!

W1/D4 Legs

W1/D3 Pull

Daniel

W1/D2 Push

Great grind that got the lung working and blood moving today. This is my first time using your app. Thank you for sharing these workouts. Your story gives me a lot of motivation, so getting to do workouts that you designed keeps me accountable. Thank for your sacrifice and service. You’re a great American

Barbell Complex

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