Name: Playbook - Dakota Meyer - W3/D2 Push
Uploaded: 2022-03-22T13:18:50.230Z
Duration: 60 min
Description: W3/D2 Push

WEEK 3: Day 2
WORKOUT: Push
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WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Chest Press - 25
Shoulder Rotations - 20/20 (Forward/Backward)
RESISTANCE CIRCUIT: 30min AMRAP
BB Incline Press - 12
BB Bench Press - 12
DB Pullover - 15
DB Upright Row - 12
DB Front/Lat Raise - 15/each
BB Skull Crusher - 12
DB Tricep Kickback - 15
CORE: 10min AMRAP
Leg Tuck - 15
Oblique Leg Raise - 20/side
Russian Twist - 60
FINISHER: 10min AMRAP
Push Up - 30
Banded Face Pull - 20
Tricep Dips - 30
Sit Up - 20

Pick One: Bike/Ski/Rower

Banded Chest Press

- 20-reps/direction

- Arms straight out to the side

- Small circular rotations forward & backwards

Shoulder Rotations

Warm Up

Barbell Incline Bench

Barbell Bench Press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

DB Upright Row

DB Front/Side Raise

Dumbbell Skull Crusher

Dumbbell Tricep Kickback

Resistance Circuit

Leg Tuck

- 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

Oblique Leg Raise

Core

- 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

Banded Face Pull

Bench Tricep Dip

Sit Up

Finisher

W3/D2 Push

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!

W3/D2 Push

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