Name: Playbook - Dakota Meyer - W2/D1 Upper Body - Bench
Uploaded: 2022-02-01T12:28:54.409Z
Duration: 60 min
Description: W2/D1 Upper Body - Bench

||  Week 2 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Min EMOM -
Rower - 10/7 kcal

||  Resistance  ||

BB Bench Press - 4 x 5 (8 second negative)

- 3 Rounds -
Upper -
Banded Push Up - 30
DB Incline Fly - 20
DB Bent Over Row - 20
Banded Straight Arm Lat Pulldown - 20
DB Rear Delt Fly - 20

- 3 Rounds -
Abs - 
Reverse Crunch - 20
DB Standing Oblique Crunch - 15 each side
Russian Twist - 40

||  Finisher  ||

Rower - 2km

- 10-min EMOM -

10/7kcal complete each round and then rest the remaining time before each minute elapses.

- 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

Warm Up

- Bend at the elbows to come down 
- As you are extend your arms  engage your chest

Banded Pushup

DB Incline Fly

Dumbbell Bent Over Row

Banded Straight Arm Lat Pulldown

DB Rear Delt Fly

Workout - Upper Body

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Dumbbell Standing Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

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

Finisher

W2/D1 Upper Body - Bench

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!

W2/D1 Upper Body - Bench

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