Name: Playbook - Dakota Meyer - W4/D1 Barbell Complex
Uploaded: 2022-03-27T13:01:15.035Z
Duration: 60 min
Description: W4/D1 Barbell Complex

WEEK 4: Day 1
WORKOUT: Barbell Complex
____________________
WARM UP: 5min Time Cap
PYP - 40/32 kcal

RESISTANCE CIRCUIT: 30min AMRAP Ascending Circuit: 5-5-10-10-15-15-20-20 reps
Front Squat - 
RDL - 
Bent Over Row - 
Push Press - 
Burpee Over Bar - 

CORE: 10min AMRAP
Weighted Sit Up - 30
Hollow Body Oblique Leg Raise - 20/side
Weighted Russian Twist - 60

FINISHER: 10min AMRAP
Barbell Bicep Curl — 30
Barbell Skull Crusher - 30
Barbell Upright Row - 30  *Barbell Complex* Reduce weight as reps increase, chosen weight should be near failure for each set, based on number of target reps.

5-min Time Cap

Pick your poison (assault bike, rower, ski, run)

Males - 40 kcal / Females - 32 kcal

M-40kcal F-32kcal 5min time cap

- 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

Pick One (Bike,Ski,Row,Run)

Warm Up

Barbell Front Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Bent Over Row

Barbell Push Press

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Barbell Complex

Weighted Sit Up

Hollow Body Lying Oblique Leg Raise

Weighted Russian Twist

Core

- 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 Skull Crusher

Barbell Upright Row

Finisher

W4/D1 Barbell Complex

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!

Partner Complex

Legs

Pull

Look forward to my workout everyday! Stronger everyday!

Push

Love that this app goes with me everywhere never miss a workout even on business travel!!

W5/D4 Legs

W5/D3 Pull

W5/D2 Push

W5/D1 Barbell Complex

W4/D5 Partner Complex

The finisher! Feel the burn in my legs! 🔥

W4/D4 Legs

W4/D3 Pull

Those burpees at the end after my arms were burning 😜 But I pushed through! 😀

W4/D2 Push

W3/D5 Partner Complex

Simona

W3/D4 Legs

Didn’t feel like working out today but glad I did! I feel better now! Good workout!

W3/D3 Pull

W3/D2 Push

Brandy

W3/D1 Barbell Complex

W2/D5 Partner Complex

W2/D4 Legs

W2/D3 Pull

W2/D2 Push

The barbell complex was a great way to finish off a Monday 💪🏻

W2/D1 Barbell Complex

W1/D5 Partner Complex

Another awesome grind put together by Dakota!

W1/D4 Legs

W1/D3 Pull

Daniel

W1/D2 Push

Great grind that got the lung working and blood moving today. This is my first time using your app. Thank you for sharing these workouts. Your story gives me a lot of motivation, so getting to do workouts that you designed keeps me accountable. Thank for your sacrifice and service. You’re a great American

W4/D1 Barbell Complex

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