Name: Playbook - Dakota Meyer - W5/D4 Upper Body - Pull Ups
Uploaded: 2022-02-20T13:36:30.575Z
Duration: 60 min
Description: W5/D4 Upper Body - Pull Ups

||  Week 5 - Day 4  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Rounds -
PYP - 30-sec on / 30-sec rest

||  Resistance  ||

Pull Up - 3 x 5 (8 second negative)

- 3 Rounds -
DB Floor Press - 20
Banded Decline Fly - 30
Banded SA High Row - 20 each side
Landmine Low Row - 20
KB Hammer Curl - 30
KB French Press - 30

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

||  Finisher  ||

- 10-Min EMOM -
DB Devil Press - 10

(Pick One) Ski / Row / Bike

Warm Up

Pull Up

Dumbbell Floor Press

Banded Decline Chest Fly

Banded Single Arm High Row

Landmine Single Arm Low Row

Kettlebell Hammer Curl

Kettlebell French Press

Workout - 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

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell Devil Press

Finisher

W5/D4 Upper Body - Pull Ups

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.

Charlie

W2/D4 Upper Body - Pull Ups

W2/D5 Lower Body - Sumo Deadlift

W3/D1 Upper Body - Push Ups

W3/D2 Lower Body - Squat

W3/D3 Barbell Complex

W3/D4 Upper Body - Pull Ups

W3/D5 Lower Body - Sumo Deadlift

Patrick

W4/D1 Upper Body

W4/D2 Lower Body

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W4/D4 Upper Body

W4/D5 Lower Body

W5/D1 Upper Body - Bench

W5/D2 Lower Body - Squat

W5/D3 Barbell Complex

W5/D5 Lower Body - Sumo Deadlift

W6/D1 Upper Body - Push Ups

W6/D2 Lower Body - Squat

W6/D3 Barbell Complex

W6/D4 Upper Body - Pull Ups

W6/D5 Lower Body - Sumo Deadlift

W5/D4 Upper Body - Pull Ups

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