Name: Playbook - Dakota Meyer - Pull
Uploaded: 2022-04-16T14:36:19.049Z
Duration: 60 min
Description: Pull

WORKOUT: Pull
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WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Low Row - 20
Banded Reverse Grip Pulldown - 15

RESISTANCE CIRCUIT: 30min AMRAP
Deadlift - 12
Wide Grip Pull Up - 12
Banded Straight Arm Pull Down - 15
Banded High Row - 20
DB Hammer Curl - 15
Barbell Reverse Grip Curl - 20

CORE: 10min AMRAP
Hollow Body Leg Raise - 30
Plank Plate Pull Through - 15/side
Lying Oblique Crunch - 20/side

FINISHER: 10min AMRAP
DB Shrug - 20
Plate Bicep Curl - 30’s (10 high, 10 low, 10 full)
Farmer Carry - 30m

Pick One: Bike/Ski/Rower/Run

Banded Low Row

Banded Reverse Grip Pulldown

Warm Up

- Shoulder width stance
- Just outside shoulder width grip
- Engage your lats & core
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Wide Grip Pull Up

Banded Straight Arm Lat Pulldown

Banded High Row

Dumbbell Hammer Curl

Barbell Reverse Grip Bicep Curl

Resistance Circuit

- Hold the dumbbell with your arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow Body Leg Raise

Plank Plate Pull Through

Lying Oblique Crunch

Core

DB Shrug

Plate Bicep Curl

Dumbbell Farmers Carry

Finisher

Pull

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!

Pull

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