Name: Playbook - Dakota Meyer - W3/D1 Dumbbell
Uploaded: 2022-01-22T23:31:54.772Z
Duration: 45 min
Description: W3/D1 Dumbbell

||  Week 3 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

Ski - 10 kcal
Push Up - 2 x 20
V Up - 2 x 10
Lateral Lunge - 2 x 10 each side

||  Resistance  ||

- 15-min AMRAP -
DB Squat - 10
DB Bulgarian Split Squat - 10 each leg
DB Step Ups - 10 each leg

- 12-min AMRAP -
DB Chest Press - 10
DB Bent Over Row - 10
DB Seated Shoulder Press - 10
DB Bicep Curl - 10
DB Skull Crusher - 10

||  Finisher  ||

- 10-min EMOM -
15-m Sled Push / Pull

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push Up

V Up

- Step laterally 

- Push your hips back as you come down
 
- Keep one leg extended

Lateral Lunge

Warm Up

Dumbbell Squat

Bulgarian Split Squat

- 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 Bench Press

Dumbbell Bent Over Row

- With back supported hold two dumbbells at your shoulders 

- Press the dumbbells up to full arm extension

- Lower them to the starting position

Dumbbell Seated Shoulder Press

Dumbbell Bicep Curl

Dumbbell Skull Crusher

Upper Body

Sled Push/ Pull

Finisher

W3/D1 Dumbbell

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Beau 

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Amazing workout. Would love more sets like this.

Charlie

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