Name: Playbook - Dakota Meyer - Partner Complex
Uploaded: 2022-04-09T23:48:23.481Z
Duration: 60 min
Description: Partner Complex

WORKOUT: Partner Complex
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WARM UP: 5min EMOM
Toes To Bar - 8
Burpee - 8

RESISTANCE CIRCUIT: 30min AMRAP RX Vest Weight: Males - 30lb / Females - 20lb
Air Squat - 50
Walking Lunge - 60
30/24” Box Step Up - 60
Push Up - 50
Pull Up - 16
KB Inside Shoulder Press - 40
KB Reverse Grip Bicep Curl - 40
KB French Press - 40

CORE: 10min AMRAP
Plank Shoulder Taps - 50
Lying Oblique Crunch - 15/side
Bicycle Crunch - 40

FINISHER: 1 Round
Sally Song - Overhead Squat w/ Bumper Plate
  - Reps in RESISTANCE CIRCUIT are total between 2 person group. If doing alone do half the reps, if in a group of more than two add 50% of original reps per additional person.
- Must complete each exercise group total before moving on to the next exercise. 
- After completing full round, start over until 30min time cap.

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

- 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

Warm Up

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

- 300 total reps

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

Box Step Ups

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push Up

Pull Up

Kettlebell Front Shoulder Press

Kettlebell Reverse Grip Bicep Curl

Kettlebell French Press

Partner Complex

Plank Shoulder Taps

Lying Oblique Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Core

- YouTube Sally Song
1. Bring Sally up = Stand
2. Bring Sally Down = Squat
3. Hold standing position when it says up, hold squatting position when it says down

Overhead Squat w/ Bumper Plate

Finisher - Sally Song

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

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