Name: Playbook - Dakota Meyer - W4/D4 Upper Body - Pull Up
Uploaded: 2022-02-15T10:49:02.915Z
Duration: 60 min
Description: W4/D4 Upper Body - Pull Up

I Saved the best workout for the weekend!!! This was a b… kicking WOD!!! 💪🏻🔥💪🏻🔥

Juan

||  Week 1 - Day 4  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-Min EMOM -
PYP - 30-sec on / 30-sec rest

||  Resistance  ||

Pull Up - 3 x 8

- 3 Rounds -
Upper -
DB Incline Svend Press - 20
DB Flat Bench Fly - 20
SA DB Bent Over Row - 20 each arm
Banded Single Arm Lat Pulldown - 15 each arm
DB Rear Delt Fly - 20
DB Hammer Curl - 30
DB Overhead Tricep Extension - 30

- 3 Rounds -
Abs - 
Ball Slam - 25
Rainbow Ball Slam - 15 each side
Flutter Kick - 50

||  Finisher  ||

- 10-Min AMRAP -
Plate Front Raise - 15
Plate Bicep Curl - 30
Bench Tricep Dip - 25

Pick your poison (assault bike, rower, ski) 10-min 30 seconds on / 30 second recovery

- 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

Warm Up

Pull Up

A1. Dumbbell Svend Press

A2. Dumbbell Bent Over Row

B1. Dumbbell Chest Fly

B2. Banded Single Arm Lat Pulldown

C1. Dumbbell Rear Delt Fly

C2. Dumbbell Hammer Curl

- Bring elbows overhead
- Extend your arms, engaging your triceps to bring the dumbbell up
- Bend at the elbows to lower dumbbell down behind your head

C3. Dumbbell Overhead Tricep Extension

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

Rainbow Wall Ball Slam

- Keep your legs extended and core engaged

Flutter kicks

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

Plate Bicep Curl

Bench Tricep Dip

Finisher

W4/D4 Upper Body - Pull Up

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!

W4/D4 Upper Body - Pull Up

Community

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