Name: Playbook - Dakota Meyer - W2/D3 Pull
Uploaded: 2022-03-13T23:58:47.290Z
Duration: 60 min
Description: W2/D3 Pull

"WEEK 2: Day 3
WORKOUT: Pull
____________________
WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Low Row - 20
Banded Straight Arm Lat Pulldown - 15

RESISTANCE CIRCUIT: 30min AMRAP
Deadlift - 15
Chin Up - 10
DB Single Arm Row - 15/side
DB Shrug - 30
Plate Hammer Curl - 30
DB Drag Curl - 20

CORE: 10min AMRAP
Hollow Body Leg Raise - 20
Banded Core Rotation - 15/side
Oblique Heel Taps - 60

FINISHER: 10min AMRAP
Pull Up - 10
Sled Rope Pull - 15m
Farmer Carry - 30m

Pick One: Bike/Ski/Rower/Run

Banded Low Row

Banded Straight Arm Lat 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

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

Chin Up

Dumbbell Single Arm Row

DB Shrug

Plate Bicep Curl

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell Drag 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

Banded Core Rotation

Oblique Heel Taps

Core

Pull Up

Seated Rope Pull

Dumbbell Farmers Carry

Finisher

W2/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!

W2/D3 Pull

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