Name: Playbook - Dakota Meyer - W3/D3 Kettlebell
Uploaded: 2022-01-22T23:32:01.248Z
Duration: 60 min
Description: W3/D3 Kettlebell

||  Week 3 - Day 3  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

Rower - 10 kcal
Air Squat - 2 x 25
Sit Up - 2 x 15

||  Resistance  ||

- 12-min AMRAP -
KB Overhead Squat - 10 each arm
KB Single Leg RDL - 20
KB Lateral Lunge - 10 each side

- 15-min AMRAP -
KB Floor Press - 20
KB Low Row - 15
KB Thruster - 10 each side
KB Hammer Curl - 10
KB Overhead Extension - 10

||  Finisher  ||

- 10-min AMRAP -
Med Ball Slams - 10
Med Ball Wall Shot - 10
Med Ball Oblique Slams - 5 each

- 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

- 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

Sit Up

Warm Up

Kettlebell Single Arm Overhead Squat

- 10-reps each leg

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell Single Leg RDL

Kettlebell Lateral Lunge

Lower Body

Kettlebell Floor Press

Kettlebell Low Row

Kettlebell Single Arm Thruster

Kettlebell Overhead Tricep Extension

Kettlebell Hammer Curl

Upper 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

-Front squat with the wall ball 
-at the top of the squat throw the ball at a pre designated target on the wall 
-catch the ball on the way down in the squat

Wall Ball Shot

Oblique Wall Ball Slam

Finisher

W3/D3 Kettlebell

Matthew

W1/D1 Dumbbell

Leah

Wael

W1/D3 Kettlebell

Alex

W1/D5 Bodyweight + Plate

W2/D1 Dumbbell

Beau 

W2/D3 Kettlebell

Amazing workout. Would love more sets like this.

Charlie

W2/D5 Bodyweight + Plate

W3/D1 Dumbbell

W3/D5 Bodyweight + Bands

W4/D1 Dumbbell

W4/D3 Kettlebell

W4/D5 Bodyweight + Plate

W5/D1 Dumbbell

W5/D3 Kettlebell

W5/D5 Bodyweight + Plate

W6/D1 Dumbbell

W6/D3 Kettlebell

W6/D5 Bodyweight + Bands

W3/D3 Kettlebell

More workouts from Dakota Meyer