Name: Playbook - Dakota Meyer - W1/D3 Pull
Uploaded: 2022-03-07T01:21:21.785Z
Duration: 60 min
Description: W1/D3 Pull

WEEK 1: Day 3
WORKOUT: Pull
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WARM UP: 5min EMOM
Burpee - 10
Toes To Bar - 5

RESISTANCE CIRCUIT: 3 Rounds
Deadlift - 15 Rest Pause to 30
Pull Up - 15 Rest Pause to 30
Reverse Grip BB Bent Over Row - 30's (10low/10high/10full)
DB Shrug - 15 Rest Pause to 30
DB Hammer Curl - 15 Rest Pause to 30
Incline Bench DB Curl - 30's (10low/10high/10full)

CORE: 10min EMOM
4 x Plank - 45-sec
(2 x each side) Side Plank  - 45-sec 
2 x Rainbow Plank - 15 each side

FINISHER: 10min AMRAP
Chin Up - 10
Sled Rope Pull - 15-m
Farmer Carry - 15-m

- 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

- 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

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

Pull Up

Barbell Bent Over Row

DB Shrug

Dumbbell Hammer Curl

Incline Dumbbell Bicep Curl

Resistance Circuit

- Keep your core engaged 
- Keep your shoulder over your elbows

Plank

Side Plank

Rainbow Plank

Core

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Up

Sled Push/ Pull

Dumbbell Farmers Carry

Finisher

W1/D3 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!

Partner Complex

Legs

Pull

Look forward to my workout everyday! Stronger everyday!

Push

Barbell Complex

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

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

W1/D3 Pull

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