Name: Playbook - Dakota Meyer - W3/D3 FULL BODY
Uploaded: 2021-12-24T13:30:42.463Z
Duration: 60 min
Description: W3/D3 FULL BODY

- 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 chest

- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

Shoulder Dislocates

Spider-Man Push Up

Warm Up

Split the workout into 3 sub-circuits, grouped together by equipment.

- 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

- Begin with kettlebell hanging and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

- Stand in a wide toes out stance 

- Hold a heavy kettlebell at chest level

- Lower into a squat, getting as deep as possible

- Stand up to full extension, pushing through your heels

Kettlebell Sumo Squat

Dumbbell Svend Press

Dumbbell Bent Over Row

Dumbbell Single Arm Push Press

Dumbbell Curl

Dumbbell Tricep Kickback

Full Body

Barbell Clean

Barbell Push Press

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

Barbell Front Squat

Finisher

W3/D3 FULL BODY

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/D3 FULL BODY

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