Name: Playbook - Dana Linn Bailey - HIIT or REST DAY | Sunday | 1-30
Uploaded: 2022-03-07T15:09:31.819Z
Duration: 45 min
Description: HIIT or REST DAY | Sunday | 1-30

I didn’t want to be but I forced myself to go and it was worth it!

Joey

Amanda

Alexis Jacoby

Jacqueline

Brackon

Shelby

I don’t have a rower so I substituted with my tread!  Killer Sunday HIIT!

Jill

Wendy

Randi

Sick ⚡️💥⚡️💪🏽💪🏽💪🏽⚡️

Fotini

Cricket

Lacey

Lynn

Naomi

😮‍💨😮‍💨😮‍💨🥴🥴🥴

Jessica

What in the 2022 DLB variant was this! I mean I survived but barely 😂 🥵 this is one for the books!

Angelica

Robin

At some point my soul left my body😨😨 epic wod!!

Rana

Cheryl Otto

Durrell

1/30 HIIT or REST DAY:

Warm-Up: 3 min Rower (50-60%)

WOD #1: For Time
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull-ups
NOTE: you can do it in order and finish each one at a time or break it up and do it in sets

WOD #2: 3 Rounds For Time
- 10 Deadlifts (275/185)
- 50 Double-Unders OR 100 Singles

Core Circuit: 2 Rounds 
30 sec ON / 15 sec OFF
- Weighted Leg Lift (DB between feet)
- Mountain Climber (knee to opposite elbow)
- Weighted Double DB Straight Arm Sit-up 
- DB V-sit Russian Twist

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg) @50-60%

WOD #1: For Time
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull-ups

NOTE: you can do it in order and finish each one at a time or break it up and do it in sets

Row (Erg)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Hold the bar wide, with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

WOD #1

WOD #2: 3 Rounds For Time
- 10 Deadlifts (275/185)
- 50 Double-Unders OR 100 Singles

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar back to the floor with control

Deadlift

Double Under: Jump rope with the rope passing under your feet twice each jump (50 reps)

Single Under: Jump rope with the rope passing under your feet once each jump (100 reps)

Double Unders or Single Unders

WOD #2

Core Circuit: 2 Rounds 
30 sec ON / 15 sec OFF

- Weighted Leg lifts (DB between feet)
- Crossbody Mountain Climber (knee to opposite elbow)
- Double DB Straight Arm Sit-up 
- DB V-sit Russian Twist

- Lay on your back with a weight held between your feet
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Weighted Leg Lifts

- Start in a high plank
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Crossbody Mountain Climbers

- Begin by lying supine with arms extended straight up, holding a dumbbell in each hand
- Complete a Sit-up while keeping the dumbbells overhead
- Lower back down to starting with control

Double DB Straight Arm Sit-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso reaching the dumbbell side to side

HIIT or REST DAY | Sunday | 1-30

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HIIT or REST DAY | Sunday | 1-30

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