Name: Playbook - Dakota Meyer - W5/D2 Push
Uploaded: 2022-04-01T20:20:20.744Z
Duration: 60 min
Description: W5/D2 Push

WEEK 5: Day 2
WORKOUT: Push
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WARM UP: 1 Round
Push Ups - 100

RESISTANCE CIRCUIT: 30min AMRAP
Banded Decline Fly - 15 Rest Pause to 30
DB Incline Press - 30's (10low/10high/10full)
BB Bench Press - 15 Rest Pause to 30
Banded Upright Row - 15 Rest Pause to 30
DB Rear Delt Fly  - 30's (10low/10high/10full)
Dips - 15 Rest Pause to 30
DB Overhead Tricep Extension - 30's (10low/10high/10full)

CORE: 10min AMRAP
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
DB Resisted Flutter Kicks - 10

FINISHER: 1 Round Each
Sally Song - Push Ups
Sally Song - V 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

Warm Up

Banded Decline Chest Fly

Dumbbell Incline Chest Press

Barbell Bench Press

Banded Upright Row

DB Rear Delt Fly

Bench Tricep Dip

- 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

Dumbbell Overhead Tricep Extension

Resistance Circuit

Banded Crunch

Banded Oblique Crunch

- Keep your legs extended and core engaged

Flutter kicks

Core

YouTube “Sally Song workout”

Bring Sally up = extended arms for push up and legs and upper body off ground for v up
Bring Sally down = bent arms for push up and straight body for v up

V Up

Finisher - Sally

W5/D2 Push

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!

W5/D2 Push

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