Name: Playbook - Diamond Ott - Minefield
Uploaded: 2021-05-11T05:32:41.935Z
Duration: 20 min
Description: Minefield

Great workout. Quick and so very effective. It’s impossible not to be dripping in sweat by the end.

Isaac Silafau

Jason

Matteo

- Goblet squat with heel elevated 3 x 11 reps
- Dbell renegade row + half burpee 2 x 17 reps
- Mball lunge turn and twist 2 x 5 reps/arm
- Landmine Squats  2 x 15, 11, 7, 5
						
- BW Box Jump RD1/RD2 45 sec/25 sec
- Mball side to side slam RD1: 45 sec RD2: 25 sec
- Landmine Leg Opener RD1/RD2 45 sec/25 sec
- BW single arm squat + burpee RD1/RD2 45 sec/25 sec
- DBELL heel elevated squats RD1/RD2 45 sec/25 sec

-With your heels elevated on a weight plate perform a dumbbell goblet squat
-Repeat

Goblet Squat with heels elevated

Dumbbell renegade row + half burpee

- Step back 
- Bring your knees down until both legs are at 90
- As you step back rotate your torso keeping your core engaged

*5 each direction

Reverse lunge + med ball rotation

- Hold the barbell with both hands
- Hinge at the hips and squat 
- Keep you chest up as you come down
- Break parallel and come back up

Drop set:
Landmine Squats

45 seconds work round 1 
35 seconds work round 2 
20 seconds rest

Bodyweight Box Jump

- Engage your core as you bring the ball dow 
- Raise the ball above your head extending your arms

Side to side Ball Slam

-Sit on the ground with the end of the bar in hands
-Press the bat up with your chest and raise your legs off the ground
-Sitting back open and close your legs laterally 
-Lower the bar back to the ground

Minefield

Community

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