Name: Playbook - Dakota Meyer - W4/D2 Pull
Uploaded: 2021-05-14T14:08:24.299Z
Duration: 75 min
Description: W4/D2 Pull

Damn 5 rounds was a little rough but good

Kevin Price

Band (L) 1 Arm Row 5x20
Band (L) woodchop 5x10ES
Bodyweight Reaching Lunges 5x 10ES

Band (H) Lat Pull (straight arm) 5x20
Superman 5x30sec on 30 sec rest
10 yard shuttle 5x 30sec on 30 sec rest

Band (L) Bicep Curl     5x20
High Knees       5x 30sec on 30 sec rest
Flutter Kicks          5x 30sec on 30 sec rest

FINISHER: BAND (M) 
5 rounds for time
ROW 30sec
BICEP CURL 30sec
HIGH ROW 30sec
SWIMMER 30sec

-Attach the band to a low point
-Face the band and row it to your obliques 
-Release and repeat

Band L 1 arm row

-Attach your hand low
-Grasp the band at your side
-Perform a chopping movement up and across your body
-Lower and repeat

Band L woodchop

-Step forward into a lunge
-At the bottom of the lunge reach towards the sky with the same side as the leg that stepped forward
-Work both sides

Bodyweight reaching lunges

-With your bands attached at a high point pull them down to your sides with straight arms 
-Use your lat as the primary mover
-Release and repeat

Band H lat pull (straight arm )

-Lay flat on your stomach
-Elevate your legs and arms up off the ground
-Hold position

Superman

-Set up two cones or objects 10 yards apart.
-Shuffle between and touch the objects at change of direction

10 yard shuffle

-Attach your bands to a low point
-Face the bands and curl them up towards your shoulders
-Release and repeat

Band L bicep curl

High knees

- Keep your legs extended and core engaged

Flutter kicks

-Stand with band attached in front of you
-Grasp the handles and row towards yourself
-Release and repeat

Row (band)

Band bicep curl

-Stand with the band in front of you at a high attachment  point
-Row the handles towards yourself
-Release and repeat

High row

-With the band attached in front of you hinge at the waist
-With straight arms pull the bands down and behind your butt
-Release and repeat

Swimmer

Finisher (Band M)

W4/D2 Pull

Great work on whole body and on balance as well. Which I need work with.

Jared

You can't.  I can though.  Work out awesome

Dude! That was the perfect workout for me. I have been resting my shoulder after a snowboarding injury, dying to go to jujitsu, and today was the first time I could ease into working out. Everything was great. Love the timers and the exercises pushed my limits just enough.

Jenna

W1/D1 Push

Rory

Cody

David C.

W1/D2 Pull

Katie

W1D1 was hard but wait till W1D3…that finisher is perfect!

W1/D3 Legs

Thought it was going to be an easy Sunday workout, nope definitely pushed me! Loved it! Great workout!

W2D1 by far the worse day. Thank you for the motivation sir!

I’m realizing that it’s all about consistency!   I feel so much better throughout the day if I walk and exercise daily. No days off!

Shane Warner

W2/D1 Push

Mark Dougherty

W2/D2 Pull

Tony

Crazy how early my brain says “quit you’re tired”.

W2/D3 Legs

W3/D1 Push

I love these workouts!!! Definitely going to recommend to everyone!! Let's get it devil dog!!

W4/D2 Pull

Community

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