Name: Playbook - Dakota Meyer - W4/D4 Upper Body
Uploaded: 2022-02-13T15:55:04.582Z
Duration: 60 min
Description: W4/D4 Upper Body

||  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

Dakota is a national hero and it’s an honor to share workouts with him. Let’s not forget to mention that the workouts are all killers.

Rich

Burned 651cals in 49:21! Killer workout. Avg HR of 140 and max 179! That was a good one!

Justin

W1/D1 Chest Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

W1/D3 Barbell Complex

Katie

W1/D4 Back Focus

Great workout for a Saturday sweat session!

W1/D5 Leg Focus

Some of the videos don't work for me. Not sure why but atleast one per workout doesn't work.

Shaun

W2/D1 Upper Body - Bench

W2/D2 Lower Body - Squat

W2/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W4/D4 Upper Body

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