Name: Playbook - Dakota Meyer - W2/D1 Dumbbell
Uploaded: 2022-02-01T12:42:27.629Z
Duration: 60 min
Description: W2/D1 Dumbbell

||  Week 2 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

Ski - 20 kcal

||  Resistance  ||

- 15-min AMRAP -
DB Front Rack Squat - 10
DB Walking Lunge - 10 each leg
DB Step Ups - 10 each leg

- 12-min AMRAP -
DB Renegade Row - 10 each
DB Front/Side Raise - 10 each
DB Hammer Curl - 10
DB Reverse Grip Skull Crusher - 10

||  Finisher  ||

- 10-min EMOM -
7/5 kcal - Row

Warm Up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunge

- Holding dumbbells at your sides, chest lifted and shoulders back

- Place foot up onto the box and push through your heel to stand up

- Bring the other leg up

- Step down and repeat 

- Alternate sides each rep

Dumbbell Step Up

Lower Body

Dumbbell Renegade Row

DB Front/Side Raise

Dumbbell Hammer 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

Upper Body

10-min EMOM 10/7kcal any time left over for the minute is your rest.

- 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

Rower

Finisher

W2/D1 Dumbbell

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Beau 

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Amazing workout. Would love more sets like this.

Charlie

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