Name: Playbook - Frank Romano - Full Body
Uploaded: 2022-06-03T19:09:34.935Z
Duration: 45 min
Description: Full Body

Full Body Circuit - 5 Rounds 
- Ski Erg 10cal
- BB Clean x10
- BB Thruster x10
- BB Push Press x10
- BB Reverse Lunge x10 Each leg 
- BB Back Squat x 10

- Ski Erg 10cal
- BB Clean x10
- BB Thruster x10
- BB Push Press x10
- BB Reverse Lunge x10 Each leg 
- BB Back Squat x10

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Hang bar at mid shin 
- Explode through hips 
- Catch bar in front rack position

Barbell Clean

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Use legs to power bar above head
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Push Press

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Warm up prior to first set 
- Up weight on each set

Full Body

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