Name: Playbook - Dakota Meyer - W5/D5 Bodyweight + Plate
Uploaded: 2022-02-07T00:28:44.741Z
Duration: 40 min
Description: W5/D5 Bodyweight + Plate

||  Week 5 - Day 5  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-min EMOM -
Assault Bike - 10/7 kcal

||  Resistance  ||

- 15-min AMRAP -
Power Jump - 15
Mountain Climbers - 40
Sit Through - 15 each side
Air Squat - 50
Toe Taps - 30
Wall Sit - 1-min

- 15-min AMRAP -
Burpee - 15
Prone Row - 30
Plate Thrusters - 15
Flutter Kick - 30
Plate Bicep Curl - 15
Bench Dips - 30

||  Finisher  ||

- 3 Rounds each EMOM -
Sit Up - 20
High Knees - 20 each leg
V Up - 8
Jumping Jack - 30

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

Warm Up

Power Jump

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

Sit Through

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

Heel Taps

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Lower Body + Abs

15-min AMRAP. Don’t sell yourself short. Put the work in and you’ll be better than when you started.

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Prone Row

Plate Thruster

- Keep your legs extended and core engaged

Flutter Kicks

Plate Bicep Curl

Bench Tricep Dip

Upper Body + Abs

- 12-min EMOM - 
3 rounds of each exercise

Sit Up

High Knees

V Up

Jumping Jack

Finisher

W5/D5 Bodyweight + Plate

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Beau 

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Amazing workout. Would love more sets like this.

Charlie

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