Name: Playbook - Dana Linn Bailey - REST DAY or HIIT | Sunday | 1-9
Uploaded: 2022-03-07T15:09:25.418Z
Duration: 45 min
Description: REST DAY or HIIT | Sunday | 1-9

Lona

Joscelyn

Kelly

I use an outside timer. Wish the app had one I didn't have to start every interval manually.

Sarah

Keri Lamont

Andrea

Jenn

Rachael

Favy G

Jenni

For the low price of 7.99 a month, you too can learn to walk in cursive. Compliments of the DLB leg day.  🥴

Jayda

Joey

Thanks for the playlist and the workout! It really pushed me and I learned some new stuff

Riley

Wish we had more cross fit days like this optional if we wanted to other than that great

Crystal G.

Had to channel my inner DLB to finish that..whew 🌶🌶🤢

Love this as my first workout of the 8 week challenge.

Jerica

Starting off Today! 
Finished the TABATA.  Great way to get my body warmed up for the upcoming workout.  If you havent started today. TODAU is always a good place to start. 😘

Jessica

🥵🥵🥵 ☠️ time to rest🙏🏻❤️

Fotini

It was a great workout.  But I pulled a muscle into my 3rd set of reverse lunges.  😔

Joanne Arnold

Sara

Michelle Buikema

For my first day this workout was AMAZING!! Thank you

Jason

Jillique

Oh no, it was great. But those sprints hurt my feelings 😂

Evelyn

Danielle Cross

Lynn

Courtney Thornsberry

It would be a nice to have a place
To write down if it was a rest day or if we did the workout. Like for example I took a rest day today and yesterday because I have COVID, but it killed my streak to not log anything and if I go back I would like to have a place of notes to say hey oh yeah I was sick at that time, or I did it with less weight just something to write how we were feeling that day.

Heather Dematteo

Achievable but not painful
Good for Lv1-2

Michelle

Lenka

During each exercise I thought...she is truly crazy......and I love it 🤣.

Shakira

1/9: REST DAY or HIIT

Warm-up:
Dynamic Stretching 

- 2000 m Row or Mile Run

20 min TABATA of Death:
Each exercise will be 20 seconds of hard WORK, followed 10 seconds of REST for 8 total rounds.  After the 8th round, rest as needed before moving onto the next exercise.

All 8 round of one exercise (4 minutes) must be completed before moving on to the next exercise.  Its total of 20 minutes of work.  Go as hard as you can for those 20 second pushes!!

- DB HANG SQUAT CLEANS (with squat)
- BICYCLE CRUNCH
- DB ALT. REVERSE LUNGE (or Jumping Lunges)
- DB or KB HANG CLEAN & PRESS
- MAX EFFORT SPRINTS 

NOTE: As far as weights go pick a weight that you would use for an 8-10 rep range.  Heavy for 8-10 reps.

- 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

Rower

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB hang squat clean

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

!ALTERNATING!

DB reverse lunge

- Clean the kettlebell up to your shoulder
- Press the kettlebell overhead
- Reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

REST DAY or HIIT | Sunday | 1-9

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REST DAY or HIIT | Sunday | 1-9

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