Name: Playbook - Dakota Meyer - W4/D5 Partner Complex
Uploaded: 2022-03-31T18:10:10.396Z
Duration: 60 min
Description: W4/D5 Partner Complex

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

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: BB 155/115LB
KB Farmer Carry - 40m
*BB Front Squat - 40
*BB Push Press - 40
Pull Up - 40
Push Up - 40
**Standing Med Ball Oblique Throw - 15/side

ACCESSORY CIRCUIT: 10min AMRAP
Barbell Bicep Curls - 20
Barbell Overhead Tricep Extension - 20
Barbell Front Raise - 20

CORE: 10min AMRAP
Side Plank - 1min/side
Hollow Body Reverse Crunch - 20
Bicycle Crunch - 50

FINISHER: 5-min Time Cap
Tug-O-War
  - *One person working at a time on push press and front squats, breaking up the reps as needed.- **Standing Med Ball Oblique Throw: Both people standing beside each other ~5 feet away, sling med ball back and forth twisting torso with feet planted.

(Pick One) Ski / Row / Bike / Run

Warm Up

Kettlebell Farmers Carry

Barbell Front Squat

Barbell Push Press

Pull Up

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push Up

Standing Med Ball Oblique Throw

Partner Complex

- 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 Overhead Tricep Extension

Barbell Front Raise

Accessory Circuit

Side Plank

Hollow Body Reverse Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Core

Separate into two teams as evenly divided as possible by strength. Pull with all your might for 5 minutes, may the best team win.

Rope Tug-O-War

Finisher

W4/D5 Partner 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!

W4/D5 Partner Complex

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