Name: Playbook - Dakota Meyer - W2/D3 Kettlebell
Uploaded: 2022-01-21T01:30:47.311Z
Duration: 60 min
Description: W2/D3 Kettlebell

Beau 

||  Week 2 - Day 3  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

Rower - 20 kcal

||  Resistance  ||

- 15-min AMRAP -
KB Single Arm Incline Press  - 10 each
KB Pullover - 10
KB Upright Row - 10
KB Drag Curl / KB Overhead Extension - 10

- 12-min AMRAP -
KB Goblet Squat - 20
KB RDL - 20
KB Sumo Squat - 20

||  Finisher  ||

- 10-min AMRAP -
10 - Med Ball Slams
5 - Burpees
15 - Hanging Leg Raise

- 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

KB Single Arm Incline Press

Kettlebell Pullover

Kettlebell Upright Row

Kettlebell Drag Curl

Kettlebell Overhead Tricep Extension

Upper Body

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel or deeper and extend your legs to come back up

Kettlebell Goblet Squat

Kettlebell RDL

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell Sumo Deadlift

Lower Body

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

- 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

Hanging Leg Raise

Finisher

W2/D3 Kettlebell

Matthew

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Leah

Wael

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Alex

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W2/D1 Dumbbell

Amazing workout. Would love more sets like this.

Charlie

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W2/D3 Kettlebell

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