Name: Playbook - Diamond Ott - Kill Zone
Uploaded: 2021-05-02T20:38:30.416Z
Duration: 20 min
Description: Kill Zone

Bryan

Promise

Kyle

Lance

Jason

Great work, think I killed the other 👦

Super challenging but I like that I can go at my own pace.

Esther

Matteo

It was great💎
It really was a killing zone🔪

- Dbell Floor Press 3 Sets x 13 Reps
- Dbell High Pulls Drop Set (2) x 7, 11,15 Reps
- Bear Crawl Dbell Drag 3 x 10 Meter Drag
- Push-Up Alt Knee Thrust 3 x 7 reps
					
- Short Step Lunges RD1: 35 Sec RD2: 25 Sec    - Reverse Crab-walk RD1: 35 Sec RD2: 25 Sec
- Chest-to-ground Burpee RD1: 35 Sec RD2: 25 Sec
- Low Plank Hops RD1: 35 Sec RD2: 25 Sec
- Rear Lunges RD1: 35 Sec RD2: 25 Sec
- Single Leg Lateral Burpee RD1: 35 Sec RD2: 25 sec

-Lay on your back with a dumbbell in each hand
-Press the dumbbells away from you
-Lower them until the back s of your arms touch the floor
-Repeat controlled movement

Dbell Floor Press

Drop Set
- Start at a semi challenging resistance.
-Perform listed # of reps while maintaining good form. 

- Drop the resistance and perform accordingly. Repeat until last set.

Dbell High Pulls

-Get into a bear crawl position with a dumbbell under you
-Bear crawl a few steps forward
-Reach under yourself and drag the weight back under you 
-Repeat for reps, distance, or time

Bear Brawl Dbell Drag (Alt Arm)

- Engage your chest as you extend you arms 
- Bring your knee forward as you come up
- Repeat on the opposite side

Push-Up + Alt Knee Thrust

First round is 35 work 
Second round is 25 seconds work 
15 seconds rest between exercise

Bodyweight Short-step Lunges

Bodyweight reverse crab walk

Bodyweight chest to ground burpee

- With your forearms on the floor and your core engaged hop from one side to the other

Kill Zone

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Kill Zone

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