Name: Playbook - Dakota Meyer - W7/D5 Partner Complex
Uploaded: 2022-04-16T14:33:24.388Z
Duration: 60 min
Description: W7/D5 Partner Complex

WEEK 7: Day 5
WORKOUT: Partner Complex
____________________
WARM UP: 5min Time Cap
PYP - 40/32 kcal

*RESISTANCE CIRCUIT: 30min AMRAP RX Weight: DB 45/30LB
DB Box Step Over - 20 over & back
DB Squat - 40
DB Single Arm Push Press - 40/side
Pull Up - 30
Push Up - 60
Med Ball Sit Up - 40

ACCESSORY CIRCUIT: 10min AMRAP
DB Incline Bench Bicep Curls - 20
Banded Tricep Press Down - 20
Plate Front Shoulder Press - 20

**CORE: 10min AMRAP
Leg Throw Down - 20
Med Ball Twist - 20
Heel Taps - 60

FINISHER: 5min EMOM
Burpee - 10
Toes To Bar - 8
  - *One person working at a time on push press and front squats, breaking up the reps as needed.Med ball sit ups = pass ball off to the partner for each rep.
- **Med ball twist is done partners back to back with feet elevated off the ground. 1 rep = complete revolution of ball handed off from partner to partner and back around to starting position in clockwise or counterclockwise manner.

(Pick One) Ski / Row / Bike / Run

Warm Up

DB Box Step Over

Dumbbell Squat

Dumbbell Single Arm 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

Med Ball Sit Up

Partner Complex

Dumbbell Incline Bench Bicep Curl

Banded Tricep Pressdown

- 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

Accessory Circuit

Leg Throwdown

- 20 full circles -

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med Ball Russian Twist

Heel Taps

Core

- 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

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

Finisher

W7/D5 Partner Complex

This really showed me that all we can do is get better. I don't know if I did it right, but I'm smoked and can only get better ready for the next one

Dakota

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

Patrick

W1/D2 Push

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

W1/D3 Pull

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D1 Barbell Complex

W3/D2 Push

W3/D3 Pull

W3/D4 Legs

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W7/D5 Partner Complex

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