Name: Playbook - Dakota Meyer - W4/D3 Kettlebell
Uploaded: 2022-01-30T19:09:52.300Z
Duration: 40 min
Description: W4/D3 Kettlebell

||  Week 4 - Day 3  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-min AMRAP  -
Ski, Bike, Row - 10/7 kcal
Air Squat - 30
Sit Up - 15

||  Resistance  ||

- 12-min AMRAP -
KB Squat & Press  - 15
KB Swing - 15
KB Sumo Deadlift - 15
Heel Taps - 20
Flutter Kicks - 40

- 15-min AMRAP -
KB Chest Press - 15
KB Single Arm Row - 15 each arm
KB Shoulder Press - 10
SUPERSET: KB Curl / KB Skull Crusher - 10 each


||  Finisher  ||

- 12-min AMRAP -
10 - Med Ball Slams
20-m - Sled Push/Pull
15 - Hanging Leg Raise

10 kcal for males / 7 kcal for females
- Work for time, distance, or calories

Assault Bike

- 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 Chest Press

Kettlebell Bent Over Single Arm Row

Kettlebell Shoulder Press

Kettlebell Bicep Curl

Kettlebell French Press

Upper Body

Kettlebell Squat & Press

Kettlebell Swing

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell Sumo Deadlift

Heel Taps

- Keep your legs extended and core engaged

Flutter kicks

Lower 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

Sled Push/ Pull

Hanging Leg Raise

Finisher - 12-min AMRAP

W4/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

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