Name: Playbook - Dakota Meyer - W3/D4 Upper Body - Pull Ups
Uploaded: 2022-02-10T00:53:14.373Z
Duration: 60 min
Description: W3/D4 Upper Body - Pull Ups

||  Week 3 - Day 4  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Rounds -
PYP - 30-sec on / 30-sec rest

||  Resistance  ||

BW or Assisted Pull Up - 3 x Failure (20+ Reps)

- 3 Rounds -
DB Bench Press - 25
DB Incline Fly - 30
Banded Straight Arm Lat Pulldown - 25
DB Shrugs - 25
BB Upright Row - 25
Standing DB Shoulder Press - 20
BB Bicep Curl - 30
BB French Press - 30

- 3 Rounds -
Abs - 
Wall Ball Shots - 20
Med Ball Russian Twist - 15 each side
Flutter Kick - 50

||  Finisher  ||

- 10-Min EMOM -
DB Thruster - 8

(Pick One) Ski / Row / Bike

Warm Up

Shooting for 20+ reps per set. Use assistance accordingly through a partner or bands

Pull Up

Dumbbell Bench Press

DB Incline Fly

Banded Straight Arm Lat Pulldown

DB Shrug

Barbell Upright Row

Standing Dumbbell Shoulder Press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

Barbell Overhead Tricep Extension

Workout - Upper Body

-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 balls

- 15-reps each side -

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med Ball Russian Twist

- Keep your legs extended and core engaged

Flutter kicks

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

Finisher

W3/D4 Upper Body - Pull Ups

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/D4 Upper Body - Pull Ups

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