Name: Playbook - Devon Levesque - 60-min pull + long run
Uploaded: 2021-01-18T11:44:39.171Z
Duration: 60 min
Description: 60-min pull + long run

Cody

Run 5 miles
DB rows 3 x 20
Single arm plank rope 4 x 45 seconds 
Pullups 4 x 12
Reverse grip pull downs 4 x 15
Bicycle swipes 4 x 20
Weighted planks 3 x 45 seconds 
V-ups 4 x 15

Pace yourself try to get it under 14 min!

2 Miles

This is great for back development. Make sure to do each arm!

DB Rows

Make sure to do each arm and really lock in the core to stay stable.

Single Arm Plank Rope

Medium/wide grip pull ups. Great for the lats

Pull Ups

Bring your hands shoulder width and have your palms facing toward you when pulling down.

Reverse Grip Pull Downs

Lay on your back and alternate each leg and hand. This will work on your obliques and make sure to keep the core tight the entire set!

Bicycle Swipes

Adding weight to planks allows your body more resistance to build more strength in the core. Start with just 10lbs the. Work your way up to 25lbs and maybe even 45!

Weighted Planks

V-Ups are a great way to hit your entire core. Fully extend your body and crunch up keeping your legs straight and arms above your head.

60-min pull + long run

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